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I am looking to shred bodyfat from about 16-18% down to 10% while making some solid strength gains. I am 5 ft. 8 in. tall. I weight 175lbs. I have been lifting consistently for 5 years, but haven’t really ever focused on strength.
My 3 rep Maxes are as follows:
Dead Lift: 280
Squat: 185
Bench: 155
Overhead Press: 115
Pull-up: I can get 5×6 at my BW of 175-180lbsI am trying to get in the best position (physically) to put on some substantial muscle with a CBL DB Protocol.
My plan is to gain serious strength and lean out as much as possible over the next several months so that I am in a prime physical state to start packing on muscle while losing Body fat (or at least keeping it the same).
My question is: What sort of strength programming and dietary protocol do you think will BEST position me (make me ready in 3-5 months time) to be ready to switch to a pure DB Hypertrophy phase and pack on mass? I currently have plenty of time to devote to training, recovery, and nutrition.
Any help is MUCH appreciated.
You could do something like Strong Lifts or Smolov for strength work. 5/3/1 is another suggestion you could try out. As for dietary protocol, don’t worry about SA or DB. Backload your carbs after every training session in the evenings. Kiefer has mentioned using up to 2g/LBM for your max carb limit and can adjust from there or use the charts in the book. I’d keep with 1g/BW for protein, no more than 1.3g/BW and I would suggest getting fats around .65-8g/BW if you’re looking to gain.
Ok. Just to make sure:
1. You think that I should be Backloading in order to be gaining strength while simultaneously losing body fat?
2. Protein should be 1g-1.3g per pound of LBM or per pound of BW
3. You mentioned .65-.8g/ BW for fats if I’m looking to gain. What if I’m looking for Increased Strength and Bodyfat Loss?
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