Questions about body composition and program selection, dietary advice.

Nutrition Q&A [Moderated]
1

Hey BBM Crew! I’m relatively new to the forms and I love what you guys are doing. Lifting has changed the direction of my life, as I’ve decided to pursue physical therapy! Thank you guys so much for supplying us with reliable programming and great dietary advice.

My stats; 17 years old, 5’8 184 lbs 34" waist. Just completed the bridge, down from 204lbs 39" waist.
My goal is ultimately to get strong and look good (with plans of competing in powerlifting).
I have the 12-week strength template purchased as well as the 4-day hypertrophy. The plan was to lessen my deficit and continue losing weight throughout the 4-day hypertrophy, but I’ve realized this might not be optimal long term.

  1. At this point should I be concerned about getting leaner?

  2. Which program would you recommend I do next, does it matter?

  3. Should I begin slow gaining rather than a deficit?

  4. I’ll be on a meal plan in college next year. It’s mandatory for first years, thus I will be partaking in the finest buffet foods. Any tips for a lifter transitioning into college? I’ll likely be shuttling a food scale from buffet to buffet looking like a drug dealer.

2

Poobers,

  1. Whenever you want to and/or when your waist starts trending to >38" or so.
  2. If you haven’t done the 4 day hypertrophy, do that.
  3. I would gain a bit of weight slowly and train your butt off.
  4. I probably wouldn’t bring a food scale into the cafeteria, but there should likely be good sources of protein and carbs there that you can eyeball portions to help hit your macro/calorie goals for the day. Use whey and a personal stash of groceries (tuna, Greek Yogurt, peanut butter, oatmeal, rice cakes, fruit, etc.) to fill in the gaps. Also beer*.

*When you are of age you can consume alcoholic beverages responsibly.

3

Thanks for the reply Jordan,

  1. I should add that the US Navy Calculator puts my body fat at 18% (abs are slightly visible, fat still on chest). Would this change any of your responses?
  2. I’m currently eating 2286cal with the 200lb fat loss suggestion from your “to be a beast” article. Would applying the parameters for a recomp at 185 work as a starting point for weight gain?
    3.) What would a good weight gain goal be? e.g 2lbs a month

Did the first workout on the 4-day hypertrophy and six’s kicked my butt!

4
  1. No
  2. I would change nutrition parameters based on what you’re eating then, not some arbitrary calculator.
  3. That’s reasonable, yes.
5

Much appreciated!