Okay, as much as I love lifting, I’ve been on a pretty much year + hiatus from it where I haven’t done anything consistently. Aside from some decent strength decreases (all my lifts are down) and being terribly unconditioned, I have gained a lot of weight. I was already overweight, but it’s worse now. I lost about 30 pounds since Thanksgiving through diet alone (pretty much following a paleo diet), but still have about 60 pounds to lose (based on current percentages; using the Navy tape measure test, so more, less, Idk). I’m ready to start exercising/lifting again but not sure what to do.
About five years ago, maybe, I did several months of Starting Strength, noticed some body composition change, and that was with a shitty diet. Have also done several cycles of 5/3/1 over the years. I like both programs for several reasons and realize both have advantages and disadvantages.
One idea I had was to do SS with the only added work being walking to and from the gym. Just keep my diet very tight. I’m thinking that with the deconditioned and “weakend” state that I am in, my body will react like a newbie on SS and I can ride some quick gains for awhile (maybe at least til I get to my old PRs). My biggest concerns are A) I remember always being sore and tired from SS, which does suck and B) as much as I try, I’m never very hungry. Ripp even says that even those trying to lose weight should still eat 3500 cals/day. I’m just never hungry enough to eat that much (cleanly), even with lifting.
The second idea was to do 5/3/1, with good assistance work, keep diet tight, and throw in some additional work like lap swimming (which I do miss) and hill sprints and some hiking. My biggest concern for this idea is that, if my body will respond like a beginner, I’ll miss out on some “newbie” gains.
Goals: Primary - Drop the weight for health, general fitness (play tennis, snowboard, etc without feeling like I’m going to cough up blood and die), and to look good naked. Secondary - Do another powerlifting meet within a year. Tertiary - Possibly do a Tough Mudder “race” in a year, year and a half.
Current weight - 288 lbs
Goal Weight - (based off of current stats) 220-230 lbs
Body Fat - (Navy tape measure test method) 31%
Sqaut - 210 lbs
Deadlift - 255 lbs
Bench - 180 lbs
Military Press - 125 lbs
Power Clean - ??
Pullups - none