# Advice for a weak novice with too much bodyfat **URL:** \ **Category:** Training Q&A \[Moderated\]\ **Created:** [June 24, 2019, 11:49pm UTC](https://forum.barbellmedicine.com/t/advice-for-a-weak-novice-with-too-much-bodyfat/6261 "2019-06-24T23:49:44Z")\ **Posts on this page:** 6\ **Page:** 1
**Author:** ![Nimitz](https://avatars.discourse-cdn.com/v4/letter/n/3d9bf3/32.png) [@Nimitz](https://forum.barbellmedicine.com/u/Nimitz)\ **Post date:** [June 24, 2019, 11:49pm UTC](https://forum.barbellmedicine.com/t/advice-for-a-weak-novice-with-too-much-bodyfat/6261/1 "2019-06-24T23:49:44Z")
I’m currently attempting the SS novice program, but I’m having reservations due to the amount of fat I’m carrying. I’m 20, 6’1" and 178lbs and my waist circumference is 39’. My squat is 150, up from 95, DL is 195, up from 115, press is 66, up from 38, and bench is 95 up from 70. My height, weight and current numbers suggest that I’m in the “skinny kid” category that needs to be doing GOMAD and eating 4500 cal/day, but due to my large waist I feel like I should be cutting calories and dropping some of the excess fat. But of course I’m still pretty weak and I’m concerned about losing my progress/lowering my rate of progress. Any advice? ---
**Author:** ![Austin\_Baraki](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/austin_baraki/32/1095_2.png) [@Austin\_Baraki](https://forum.barbellmedicine.com/u/Austin_Baraki)\ **Post date:** [June 25, 2019, 2:22pm UTC](https://forum.barbellmedicine.com/t/advice-for-a-weak-novice-with-too-much-bodyfat/6261/2 "2019-06-25T14:22:41Z")
With a waist measurement of 39" you should _not_ be aggressively gaining weight. I would probably eat around maintenance in the short term, and if you want to continue using that program, just run it until it stops working then immediately move on without wasting time doing resets. Alternatively, you could switch to our beginner program that incorporates a bit more training volume and conditioning earlier on. ---
**Author:** ![Nimitz](https://avatars.discourse-cdn.com/v4/letter/n/3d9bf3/32.png) [@Nimitz](https://forum.barbellmedicine.com/u/Nimitz)\ **Post date:** [June 25, 2019, 6:35pm UTC](https://forum.barbellmedicine.com/t/advice-for-a-weak-novice-with-too-much-bodyfat/6261/3 "2019-06-25T18:35:10Z")
Thanks for the reply, dr. When you say “move on” do you mean move to intermediate programming? And if I were to instead switch to your beginner program, would it be appropriate to immediately start running Week 4 of the template given that I’ve been doing SSLP for about a month and a half now? ---
**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\ **Post date:** [June 26, 2019, 11:20pm UTC](https://forum.barbellmedicine.com/t/advice-for-a-weak-novice-with-too-much-bodyfat/6261/4 "2019-06-26T23:20:01Z")
He means move on to a different program. If you run our beginner template, I’d just have you start at the beginning! ---
**Author:** ![Nimitz](https://avatars.discourse-cdn.com/v4/letter/n/3d9bf3/32.png) [@Nimitz](https://forum.barbellmedicine.com/u/Nimitz)\ **Post date:** [June 28, 2019, 5:03pm UTC](https://forum.barbellmedicine.com/t/advice-for-a-weak-novice-with-too-much-bodyfat/6261/5 "2019-06-28T17:03:13Z")
Ah, got it. Thanks! ---
**Author:** ![Dotyl9h](https://avatars.discourse-cdn.com/v4/letter/d/ee59a6/32.png) [@Dotyl9h](https://forum.barbellmedicine.com/u/Dotyl9h)\ **Post date:** [July 1, 2019, 2:32am UTC](https://forum.barbellmedicine.com/t/advice-for-a-weak-novice-with-too-much-bodyfat/6261/6 "2019-07-01T02:32:53Z")
Not trying to be a dick here but just trying to picture those dimensions… I’m 6 foot and 58 years old and I weighed 230 lbs Plus when my waist was at 40 in. Hard to picture someone 6 ft 1 in with a 39-inch gut and not even 180 lb