Changing Direction of Routine for Physique

Training Q&A [Moderated]
1

I made a post a few months ago that ended up getting moved to the un-moderated forums as it was a long, rambling spiel. Hoping that I’m a bit more clear and coherent in this go around.

My #1 goal at the moment is to improve my phsyique. I’ve yo-yo’d for the past couple of years sort of resetting in the hopes of finding a new starting point.

My questions is; where should I look for programming that will improve my aesthetics without compromising my lifts?

Reading Jordan’s article “Paradigm Shift-Train in Vain” link: Articles | Barbell Medicine has gotten my wheels turning about what I need to change programming wise to reach my goals.

I’m also aware it’s been said that BBM isn’t the best place to be if you’re looking to “get shredded”, but imo this is the only place I can turn to for evidence based, confident opinions.

Current stats:

Running MadCow 5x5

Currently following TBAB macros set for weight loss (~1900kcal).

5’9", 26 y/o male, 167.2 lb as of 05/23, 35 & 1/4" waist at the navel (I store a lot of my fat in my stomach, thanks genetics)

  • Bench: 5x200 lb for 1 set
  • Squat: 5x265 lb for 1 set
  • DL: 5x325 lb for 1 set
  • Ohp: 5x95 lb for 1 set
  • Row: 5x155 lb for 1 set

Being that I’m around 20% bf per the Navy body fit calculator, I want to get this in the range to begin bulk/cut cycling. I realize I might be considered underweight, but I have an odd upper body and store most my fat in my stomach and pecs (moobs).

So, guys and gals, what is the recommendation for someone looking at making looks gains? I know I will be sacrificing strength gains, but I plan to keep these in check by adjusting accordingly along the way.

2

GoBlues,

Are you a St. Louis native? How 'bout those Bluenotes?!?

In any event, I think given your stats I would recommend running the Powerbuilding 1 template at maintenance with the goal of getting to a 34" or lower waist at the same weight, roughly. If this doesn’t work out after the 10 weeks on that program I’d do a calorie deficit to get to 34", then run the Powerbuilding or hypertrophy templates on a surplus to gain ~1kg per month.

-Jordan

3

Ah, makes sense!

I think if the waist starts to increase quickly and/or out of proportion to the weight gain (% to %) then that suggests the calorie surplus is too great. I’d aim to keep your waist under 36" during the bulk, but it’d be cool to keep it at 34"!