losing weight and deloading *disclaimer: more than a nutritional topic.

Training Q&A [Moderated]
1

I am currently around 225 pounds at 5’10" in height. If I were to guess I am probably 20+ percent body fat. I was hoping to lose around 20 pounds in the near future. I am currently running the 3 day-7 week hypertrophy program; with about a week and an half left in the program. Be it that I want to lose weight I have decided to opt out of running any of the 12 week templates. Instead I would like to know if I should enter a caloric deficit and rerun the bridge and HLM a few more times possibly and with a conditioning template in between.

If this seems like a good idea please let me know. otherwise direct me towards a better direction. I would opt for online coaching but be it that it is not viable at this time. I am hoping I can make due with the templates. nutrition should not be of issue as I am capable of tracking my macros and caloric intake.

Thanks.

2

Fx,

You could do any of those programs on a calorie deficit. I think re running the hypertrophy template would be reasonable, but I’d run the Bridge or Bridge 3.0 after a second run through the hypertrophy template vice running the hypertrophy template a 3rd time.

3

I just am finishing up the 7 week Hypertrophy program but extended it to 12 weeks because I still had more weight to lose. My strength increased all the way through until week 11. I started at 228lbs, ran a deficit all the way through the bridge (free version) and then ran the 4 day per week Hypertrophy program and extended it as I said. This is my last week -week 12 and it’s definitely time to switch, but I’m down to 205 lbs and strength feels great.