Hi Dr. Feigenbaum,
I just wrapped up LP and my coach has transitioned me to the Bridge program which I started this week. At this point, I’m wondering how I need to adjust my nutrition/weight to optimize my time and performance in the bridge.
My stats (all in lbs):
- Age: 35
- H/W: 6’1, 225lbs (started LP around 210-215lbs)
- Waist: 42"
- started LP in March (3x per week, started with 6" blocks for deadlift, no squat for a few months as I was coming off a lower back injury/pain).My Lifts (as 9/23, though I think I could have kept adding weight to the bar every week)
- Squat: 175 3x5 (took it slow, backed off when I’d get some lower back pain after sets, just kept it light to improve form, so I wouldn’t call this my max at all as I have not focused too much on it)
- Bench: 220 x1, 5x5 at 187
- Deadlift: 270 1x5
- Press: 130x1, 107 5x5My diet:
I tracked macros for a few weeks a while back to get a baseline, but don’t do it regularly, if at all, mostly b/c I eat pretty similar foods/timing every day. I am probably getting around 2500-3000 calories per day, and I aim for 200-225g of protein (45% carbs, 30% protein, 25% fat). I’ve decreased fat intake in the last month or so as I was going over and probably hitting 100-150 per day).
My goals:
I want to keep getting stronger, continue to transform my body and look like a grown man that lifts (you know, like you, Baraki, Jordan Stanton, Brett McKay), but am limited to training 2-3x per week due to schedule/cost/job/kid/lifestyle. I’ve committed to lifting and love it (I’ve never exercised 2-3x per week regularly for more than a couple of months) so I want to keep progressing. My goal is not to compete, though I am not against it, and recognize that it can be beneficial for those who train as it helps set new goals, commitment, psychology, etc.
My Question:
At this point, what you would recommend I change to successfully complete the bridge and transition to intermediate. For one, I know I need to get my waist down below 40" but I’ve held off on that for fear that it would negatively impact my gainzzz during LP. Is the time to do that now?
Thanks in advance for any thoughts, and also for the great work/info you, Dr. Baraki and everyone else at Barbell Medicine provide day in and day out via your various outlets to make us healthier and stronger using the latest research.
