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I've been doing the Beginner Prescription Template since roughly September. I'm on Week 10. Progress on e1RM for big lifts so far:
Squat: 221 to 264
Press: 121 to 146 (on sets of 8); e1RM has gone down on Phase 3 with 12-rep sets
Bench: 197 to 214
Deadlift: 305 to 350
I don't know if these are good gains or not, but they are what they are.
My diet was a bit all over the place September through December. Turned over a new leaf the past few weeks and am really focused on reducing body fat and eating well. Focusing on lean meats, veggies, and whole grains; drastically reducing alcohol intake; avoiding any added sugar, processed foods, most cheese, etc. My scale says I'm 190 and 18.9% body fat, but I recently had a DEXA scan that pegged me at 25.2% body fat (they said it's typically much higher than impedance scales). More importantly, it reported 59 in³ of visceral fat, which put me just over the cusp of "increased risk." I need to be below 52 in³ to be in the ideal range.
So, my priorities for my next phase are probably in this order:
1) Reduce visceral body fat while continuing to lower overall BF%
2) Increase muscle mass; look better
3) Improve conditioning/endurance -- I've been horribly inconsistent about doing my GPP/cardio; likely below 50% of the time
4) Increase strength
I suspect I should either do Hypertrophy (not sure if Hyp I or one with GPP bias), General Strength & Conditioning, or Endurance (either plain or GPP bias). Appreciate your help.
-Brad
Squat: 221 to 264
Press: 121 to 146 (on sets of 8); e1RM has gone down on Phase 3 with 12-rep sets
Bench: 197 to 214
Deadlift: 305 to 350
I don't know if these are good gains or not, but they are what they are.
My diet was a bit all over the place September through December. Turned over a new leaf the past few weeks and am really focused on reducing body fat and eating well. Focusing on lean meats, veggies, and whole grains; drastically reducing alcohol intake; avoiding any added sugar, processed foods, most cheese, etc. My scale says I'm 190 and 18.9% body fat, but I recently had a DEXA scan that pegged me at 25.2% body fat (they said it's typically much higher than impedance scales). More importantly, it reported 59 in³ of visceral fat, which put me just over the cusp of "increased risk." I need to be below 52 in³ to be in the ideal range.
So, my priorities for my next phase are probably in this order:
1) Reduce visceral body fat while continuing to lower overall BF%
2) Increase muscle mass; look better
3) Improve conditioning/endurance -- I've been horribly inconsistent about doing my GPP/cardio; likely below 50% of the time
4) Increase strength
I suspect I should either do Hypertrophy (not sure if Hyp I or one with GPP bias), General Strength & Conditioning, or Endurance (either plain or GPP bias). Appreciate your help.
-Brad
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