Big fan of yours Jordan. Learnt a lot by just reading the forums but I’ve run into an issue that I think I could use some direct feedback for.
Quick Stats:
33 years old and 5’7"
165 lbs and using the Navy method (exhale air completely but without a deliberate abdomen flex) my waist measured at 35" this morning.
I was 169 about a week and a bit ago (!) with no change in calories
Background:
I had been doing Starting Strength and ended in December with a very comfortable 3 x 5 for 205 lbs, Deadlift at 1 x 5 at 250. My calories at the time were an average of 2965 with protein average of 170. Things were good.
Through January I got the flu and my cals and protein dropped as I wasn’t able to train - 2,200 cals and 132 avg protein. Big drop.
Started in February at 175 for 3 x 5 and building back up. Last 3 week average were, cals at 2700 and protein at 185.
Issue:
I have a sometimes stressful desk job, last week especially. Last Tuesday, I deadlifted 235 for 1x5. (Plus Squat at 195)
On Saturday I couldn’t even budge 245 and barely managed 235 for 2 reps. I squatted fine for 200 for 3 sets, a bit difficult on the last rep or so.
Today, I felt like 205 would staple me and had a lot of difficulty with my first set. I ended up with 4 reps. Then tried 185 and could barely move it for 1 set. (No issue with Bench - 140 for 3 sets)
What do I do?
HS,
Thanks for the post and welcome to the forum. I would recommend the following:
- 2200kCal/day, 170g protein. I think reducing abdominal fat would be a good idea.
- Stop doing LP and do this (+ the beginner template if you like) instead: https://www.barbellmedicine.com/blog…-prescription/
I think that’ll put you on the best path!
-Jordan
Cheers Jordan! I had a feeling cutting fat might be my next best course.
If I may, a follow up question: Does this mean I’m done with LP for good or done until I’m down to say low-mid teens bf%?
Thank you
I wouldn’t plan on running LP ever again, which is good because the program is not very good. 
Hello Jordan,
Quick update a couple weeks after starting/following your advice.
- Weight measured on exactly the start date vs today; Delta is a loss of 4.4 lbs. When I do the weekly average; Delta is 1.99 lbs
- Waist is down 0.30 inches (Waist is 36.7 [my initial reading up top was incorrect, re-did after watching your video] ) and top end RPE 8/84% set seems to be down quite a bit on the squat, maybe 15 lbs or so
I also bought a fitbit on the day you suggested the switch and without trying very hard, my step count is averaging around 8500~. Well past even week 4 of the Beginner Template.
My question: Am I losing weight too fast/compromising muscle? My cals have dropped to 2,200 - dead on for about 1.5 weeks
Thanks and please let me know if I this is a question more appropriate for within a professional coaching context. I’m open to that as well
