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Best Program for Intermediate(ish) looking to cut some body fat?

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  • Best Program for Intermediate(ish) looking to cut some body fat?

    Male, 43 Yrs. 6'2", 215lbs, Body Fat approx 20-25%

    Garage Gym with somewhat limited equipment.

    I went from about 185lb to 215lbs over the past 12-18mos. and gained a bunch of muscle and strength, but have gotten a bit fluffy in the process.

    Not sure if I should be doing the Hypertrophy or Endurance program for the main goal of cutting some fat and not losing too much strength?

    I have no desire to lift competitively, and am focused on being strong for better athletic performance throughout the year (BBall, Lacrosse, Flag Football, etc.). Once getting my body fat worked out I'd look to add strength slowly and consistently.

    I've never done max lifts. My current 5 rep max sets are : Deadlifts 325, Squat 285, Bench 235, Press 145.

    Thanks in advance for your recommendation and all of the high quality info and content you all provide.

    Mark

  • #2
    I think the hypertrophy template is a really good solution for this. If you had a more extensive conditioning history I might've recommended the endurance program, but for you I'd plan on the hypertrophy template.
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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    • MDev
      MDev commented
      Editing a comment
      Jordan,

      Thanks for the feedback. Not sure if this makes a difference....

      Prior to the starting strength LP program I was primarily a runner (don't judge me) and then mixed in low weight high rep routines like P90X type of programs because I thought they would make me jacked at 175lbs. LOL

      A sports hernia about a year and half ago sidelined me from Lacrosse and BBall leagues for a while which lead me to lifting. I found SS and ultimately you all.

      So I actually come from a strong aerobic/endurance sports background, I was just weak as hell until recently.

      If you think that changes the equation and endurance program would be better I'll download that first.

      Mark

  • #3
    Yea I think you're far enough removed from running and you weren't- seemingly- a competitive endurance athlete so my recommendation still stands for now IMO.
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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