T Nation

What Program To Meet My Goals

Greetings, I’m new to this forum. I’m soon to be 43 yrs old, I weigh 203lbs with a BF% of 23%. Below are my goals:

  1. Drop my BF% down to 14% or lower.
  2. Develop la more ean/solid physique.
  3. Increase my PRs on the Deadlift, Snatch, and Clean.

Currently, my PRs for the Deadlift is 395lbs, Snatch is 155lbs, and Clean is 195lbs. I also do MMA on my off S&C days. Right now I mostly do Brazilian Jiu-Jitsu.

Yesterday I came across the Meltdown Training articles by Don Alessi. I like the concept behind the protocol. Especially phase 2, because I get to work on my Oly lifts. Will the Meltdown Training protocol help me hit my goals? Or, is their a better program that I should look at? If the Meltdown Training program is right for me, then what percentage of my 1RMs should I use in phase 1 on the 10 rep exercises?

I’ve been focused on my diet and I have greatly cleaned it up and in fact I’ve dropped 10lbs and dropped my BF% by 4%. However, I’ve not been able to get into the groove with respect to my training.

Any advice would be greatly appreciated.

It’s going to be really hard to drop bodyfat/get leaner and increase your strength at the same time. Check out this article: https://www.t-nation.com/training/training-clarity-one-goal-at-a-time


I was going to say this. Drop bodyfat and get leaner, sure, that goes hand in hand. Getting stronger at the same time won’t be easy. Better of picking one goal and working on that.

I agree that you can’t really lose fat and build muscle at the same time. I figure my first goal I’ll work on for about 6 to 8 weeks. Therefore, what workout program would be a great means to reaching my goal?

I figure either the Meltdown Training program Phase 2 or the 6-Weeks to Super Hero workout will be a great option after I shed some serious fat.

Also note that I do my S&C training on MWF. T & Th are my BJJ training days. I train a morning and evening session. I end up rolling for about 3.5 hrs to 4 hrs on any given day.

I like to train like a tank, so I’m not comfortable selecting a program that will help me shed the fat.

Try 12-16 weeks. More realistic and more chances of success. Your bjj might take care of your conditioning too.

If you’re doing that much excercise you should already be pretty shredded -keep examining what your eating and really clean up your food choices especially sugar and starchy carbs and you should lean out pretty fast.

For fastest fatloss go with meltdown 1 or the program Iinked