Programming while aiming to lose fat

Medical Q&A [Moderated]
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Austin and Jordan - love the material and information you guys put out. It has been all I’ve been listening to lately.

I’m 31 year old male, 5’8, 225lbs and still need to measure waist the correct way but probably close to a 40. I did the LP for he first time about a year and a half ago (after many years of Bodybuilding style lifting) and got my squat up to 335x5, Bench -235x5 and press 170x5. I ended up taking about a year off due to 2nd child and some personal stuff (longest break from lifting in 10 years). Anyway I’m now back but want to lose some of this bodyfat for health reasons and to get rid of some fluff. Overall I want to get as strong as I possibly can but I know that will require eating more thank currently am and potentially putting on some fat again but I’d like to start from a better spot. I started back on the LP but things seem a to be starting to hit a wall earlier than before (I’m consuming less calories). My lifts are: squat - 275x5; bench - 210x5 and press 150x5.

What should my programming look like during this initial quest to lose some weight? It seems the LP is going to b eup soon - even with throwing in a light day. Would the bridge be a good fit? I just finished reading “to be a beast” and as for nutrition I’m thinking something like the 3rd case study - recomp while getting as strong as possible? Or should I get a little more aggressive and go with a greater reduction in calories?

Basically I’m looking for your advice on my next moves- recomp or more aggressive cut and what should programming look like during this time?

Thanks for all the awesome content! MUCH needed!!

Nick M

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Hey Nick!

Welcome to the forum. I agree that moving on to the Bridge (with the programmed GPP/conditioning work) or something like the hypertrophy template is the next move we’d recommend, in addition to the nutrition recommendations laid out in the article. The specific nutritional approach should partially be determined by your preferences and how well you can adhere to the plan, but if I were in that situation (5’8" / 225 / 40+ inch waist) I’d probably do a more aggressive cut, using a higher volume, autoregulated programming approach.

The other thing to point out here is that you need to be honest with yourself about your goals. Judging by your post, you don’t actually want to “get as strong as you possibly can” - and to be honest, most people who say this don’t actually want to do that either. I don’t say this myself, because I know I’m not trying to get as strong as I possibly can … If I were, I’d weigh closer to 300+ lbs, because that’s what would be necessary to accomplish that goal as stated. It sounds like there’s a certain threshold of bodyfat/body composition above which you would not be willing to exceed - and this is perfectly reasonable (and generally a good idea) for the vast majority of the population who are not elite-level strength sport athletes.

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Great points. I should have said “as strong as I possibly can at around 200 lbs and a 34-36 waist”.

I’m going to take this advice. Reading through the Bridge now. Can’t wait to start. Thanks again!!