I started running the beginner program back in August. I’m now in in week 12, so I’ve potentially got 7 weeks lefts (12.2 thru 12.8).
I’m 40 years old. When I started I weighed 280; this AM I was 264. I don’t have a body fat % number. Current abdominal circumference is 45", but I don’t have starting measurement, although pants size is down 2".
My primary goal is continued weight loss. I tracked calories with MFP routinely for the first two months, I haven’t for the last two but I’ve continued to average about 1 lb. per week loss.
I’m happy to just keep grinding along and making steady progress on the weight
My lift numbers aren’t world-beating, but adding to them does help my motivation. Actual 1rm: 325 squat, 315 deadlift, 160 bench, 125 ohp.
I get in the GPP cardio every week, but don’t generally get in the rest of GPP.
Three days per week/ two hours per day is about the limit of time I’ve got available
Thanks for the post and nice job on the weight loss so far. That’s a great start
I would probably do Powerbuilding I if you’re partial to the big 3 (squat, bench press, and deadlift) or General S/C 1 if you’re up for some more variety.
Background: 40 year old, 78 inch height, 280 lbs weight, 42 inch waist (Nice youtube video on that, btw. That info was mindset transforming). Waistline is down 2 inches since I started measuring, but weight hasn’t dropped that much.
Current Program: Previously met with a SS-certified trainer and he okay’d my form across all lifts (squat, dead, bench, and press). I have about a year of doing my own initial progression. Stats are: squat at 225lbs. x 8; Deadlift at 260lbs x 6 (2 sets); Bench is 180lbs x 8; Press remains stuck at 100lbs x 5. I have not attempted any singles. I will incline walk on a basement treadmill when I can. Usually x1-x2 week with the incline set at 9-12% for 35-45 minutes. Not as consistent with cardio as I am about getting to gym at least x2-x3 /week to lift. I am okay with slow and small progression rather than quick gains in a short time period with a higher corresponding risk of injury and “tweaks” (because I just don’t have time for that).
Life goals: 36-38 inch waist, and continue to develop lean muscle mass and strength, on a limited free time schedule (job demands and young children), so I’m living freely, actively, and protecting the joints. Not interested in competition lifting. However, I’d like develop the habits now so I can hike 10 miles before breakfast, then play a round of golf, and then bike to my favorite steakhouse - without thoughts of fatigue or pain - on my 80th birthday.
Question: I feel like I’m not getting my waistline goal quick enough and acknowledge that I need better cardio and diet habits. Do I:
(A) - Run the Beginner template, then The Bridge, then General Strength and Conditioning
(B) - Skip to The Bridge then General Strength and Conditioning
(C) - Just run General Strength and Conditioning until both gains stop and the waistline is at least 38 inches. Then graduate to something else (Powerbuilding?) while keeping up the cardio and better diet habits?
I would probably just do the Beginner template from phase 2 onwards and see if you can pull about 500 Calories from your daily intake from something you eat consistently.
Looking forward to hearing about your results and let us know how we can help!
First, congrats. That is an incredible transformation in a year. Well done!
Second, what nutrition advice did you follow (i.e. any particular article, book, forum posting, etc. you can point me to that you used as your starting point and later guide?)?
Thanks for the encouragement. I will be more than satisfied with even half your results!
