Strength gains, cardio gains and fat loss

Nutrition Q&A [Moderated]
1

Hello Doc.

I am a 20 yo guy who’s just bought the Begginer Template after 2 months of SSLP, decided to switch up the programme due an excessive weight gain when following Rip’s dietary advice, lack of GPP training and difficulty to keep up with the LP without it having an impact on my daily activities.
These are my numbers and how they’ve changed since taking on SSLP halfway through September:

H:5’11
BW: 210 lbs (15 lbs gained since September 12th)
SQ: 265 3x5 (started 175 3x5)
BP: 170 3x5 (started 110 3x5)
DL:330 1x5 (started 220 1x5)
OHP: 105 3x4 (started 65 3x5)

My current objectives are to continue making strength gains, improve my overall fitness and get rid of the fat I’ve gained in these two months.

Do you have any particular guidelines to attain these three at the same time? Any specific caloric deficit that you recommend? Should I worry about recovery taking a hit from the increased volume and carbs/fat restriction?

Thanks in advance.

2

Rampudia,

Thanks for the post and welcome to the forum!

As far as how to improve strength, fitness, and reduce fat, my recommendations would be to:

  1. Train with a program that allows for progressive overload across a number of different exercises and rep ranges. The Beginner Template will do this nicely.
  2. Include conditioning in your weekly physical activity. This is also in the beginner template.
  3. I would likely advise maintenance level calories for the first 4 weeks of the Beg. Template to see if your waist goes down with the improved programming. If not, I’d try a 250kCal deficit. Some more practical advice here:

-Jordan