I know, I know. You’ve heard it 1000 x’s. How do you increase strength and/or muscle mass and lose BF a the same time? Here’s my version of this elusive goal. I want to get my strength back to my previous PR’s. I’m hoping this will be a little more possible since I’ve already been there. At the same time though I would like to get leaner.
I know this probably won’t maximize results, but I don’t want to mess with my own testosterone(already low enough @ around 320 ng/dl and I’m only 28!)
My question is what kind or routine to do and diet to use? I was thinking of concentrating on strength with Westside during my 2 “on” weeks and then switching to GVT or Meltdown during my “off” weeks, but Bill Roberts said it’s best to keep weights at 80% of 1RM to retain gains when coming off. I don’t want to lose the gains I made while “on”, and I don’t think 2 weeks is long enough to see any real numbers.
Diet should look like this:
“on”-3000 kcal, 300g protein(40%), 300g carbs(40%), 70g(20%)
“off”-2400 kcal, 250 g protein(45%), 150g carbs(25%), 90g fat(30%)
Thanks for any feedback.