Info:
Male, 28 YO Height: 5’10” Weight: 184.0 lbs Waist: 36” Body Fat: 20.68% (using US Navy method)
Current Lifts:
Squat: 360x1@9, 340X5@10
Bench: 230x1@9, 215x5@10
Press: 160X1@9, 145x5@10
Deadlift: 410X1@9, 390x3@9
(all performed at current bodyweight)
Did my SSNLP from September ‘17 to December ‘17.
Results:
BW: 156 ----- 181
Body Fat: ~13% ----- ~20%
Squat: 165x5x3 ------ 330x5x3
Bench: 145x5x3 ------ 215x5x3
Press: 95x5x3 -------- 145x5x3
Deadlift: 225x5 ------- 375x5
When my lifts stalled after moving to Advanced Novice, I moved onto The Bridge v1.0.
Because I was hovering around 20% body fat, I was hesitant to put on any more weight. Progress during The Bridge was as follows:
Est 1RM:
Squat: 377 ------ 377
Bench: 245 ------ 244
Press: No Analysis available (Although I imagine the trend holds)
Deadlift: 426 ----- 437 (increased pulling frequency helped)
Over the past 14 weeks (Bridge + 6 more), my weight has gone from 182.31 ---- 184.03. While my waist measurement has held at 36 in.
During that time, my average daily calories have been:
Calories/day: 3460kcals
Protein/day: 234g
Carbs/day: 368g
Fat/day: 120g
These are still the numbers I’m hitting today. Bodyweight still hits somewhere between 183-185 at morning weigh in.
I am currently in the fourth week of the General Intermediate Program Dr. Feigenbaum wrote up for Scivation.
Goals:
I would like to have a physique similar to Drs. Baraki and Feigenbaum one day, ie 5’10” 195-200 lbs and around 13-16% body fat. That is my number one goal. I am okay with taking years to achieve this goal, as long as I know I’m moving in the right direction. I would like to achieve that physique by training the main barbell lifts as I believe this is the most efficient way. I have no plans to compete in any powerlifting meets but would like to be strong for my weight and someday at least hit the 200/300/400/500 lb marks for press/bench/squat/deads.
I am hoping you can provide a road map of sorts to the most efficient way I can go from where I am now to my target physique of 195-200 lbs with 13-16% BF. I notice that a lot of very strong/very aesthetic people were also kind of fluffy at some point in their training career. Pushing weight and body fat to perhaps an uncomfortable level in order to maximize muscle and strength gains before peeling off the extra fat they added and unveiling a very fine looking physique.
Is that what my plan of action needs to be in order to obtain the physique of an elite lifter? Push weight to 225, managing fat gain as much as possible, while continuing to train hard and get stronger?
Thanks for any info. Sorry for the length.
Jay