Which template is best for weight loss, Doc says I could do with 3kg loss I’d like to aim for 5kg .
Either of the GPP hypertrophy templates will work.
This is a much bigger question than the single line you give provides, and review of your other posts doesn’t provide the relevant info, other than that you already own the hypertrophy template.
PWard is correct that those 2 are generally the ones best tailored for weight loss,
However your current training status should be considered, and the standards for weight loss among those on this community might differ from those of a general pratitioner (GP) who is fixated on BMI might recommend.
So if you are a novice (Defined as someone new to barbell training who can increase strength by adding weight to the bar each training session) and have a waist under 40 inches (assuming trainee is a male), you should probably be prioritizing adding weight to the bar each session rather than weight loss.
I’ll add that 3kg hardly sounds like something to sweat unless you were prepairing for a meet or something. That’s why I was wondering if your GP is fixated on where you fit on his handy dandy BMI chart, which is a metric with little value for evaluating a barbell training beast. I’ve clocked in on that chart as “overweight” with 14% body fat by the Navy calculator. Waist measurement is a better metric for a trained individual.
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I agree fully. I think your best measurement is BF%. Unless the 3 to 5 KG is for medical reasons because you are obese and in the 30% or above body fat range and 3 to 5KGs puts you in the mid 20%, I wouldn’t sweat it. Your body fat percentage and how long you have trained really determine if you need a weight loss plan or can just build strength. About 5 years I was at 240 lbs and about 35% BF. I got on SSLP and dropped to 220 and about 25% BF. By my height I was still obese by BMI but not by the BF measurement. I was a raw beginner not having trained in years and my old training was bodybuilding style. So I could drop 30 pounds of fat and add 10 lb muscle. Now when I got back over 30% and was just detained the process is a lot harder. So I will probably do the 7 week endurance or the 7 week 4 day hypertrophy plan. I need to maintain strength for a bit and ramp up the cardio. My current percentage training blocks have allowed me to do that some and drop under 30% BF but I for medical reasons just getting blood pressure back to normal, lead to lower A1C, and have some fat on the liver, I need to drop about 5 to 9% BF. So I am switching to maintain strength lose fat. Fortunately I found a couple of good templates for that here. if your BF% is in healthy range, your blood pressure is good, you aren’t pre-diabetic, and have no liver fat i wouldn’t worry about it.