Leaning Out

[BillBrownley]

OK--did SS novice version (54, 6'1",270) got to 332 squats, 379 deads, 185 bench, 115 press.

Time to lean-out. Any advice suggestions as to what kind of program to switch to?

Diet?

Is it possible to keep strength gains?

Thanks, Bill

[MikeC1]

Well, considering your numbers are very low for a 270 lb person, yeah, it's possible to keep strength gains, and in fact it's possible to get much stronger even while losing weight.

[BillBrownley]

Great!! Any suggestions would be welcome.

Thanks, Bill

[MikeC1]

How long were you on the SS program? What were your starting numbers, and your starting bodyweight? What is your diet currently like (and try to be accurate)? I noticed you didn't include power clean numbers, is there a good reason for that?

[Carlos Daniel]

I'm not sure they are really that low for a 54 year old. Can the resident geezers enlighten us on this matter?

[BillBrownley]

Starting body weight 250. Starting numbers--225 squat, 300 dead lift, 105 press, 150 bench, 105 PC. End numbers, across--332, 379,115, 185, 150. Time on program--@ 3 months, though off and on during that time. Shoulder issues and stalling at press and bench--now do narrow grip benches which seem to help. PC numbers--I don't do them often. Interesting--to me anyway--the squat and dead lift numbers are far heavier than when I was a youngster. Bench and press numbers are lower. Time has become an issue as numbers have increased requiring more rest between sets.

Diet is not terrible but not great. for breakfast I had bran with blue berries, 3 scrambled eggs, coffee. Costco hot dog for lunch. Couple of handfuls of nuts. Salmon and asparagus and Mac and cheese for dinner.

On the weekends I usually have a couple of beers (strong beers) or other alcohol and grill some red meat. And I do mean a couple--most would be 3. My guess is I simply eat too much. Oh yeah--daughter is home from college and loves to bake--so occasional weakness for oatmeal chocolate chip cookies. Most weekends I am on my feet most of the day--either coaching (high school and college rugby) or doing work around the house.

Looking to drop weight for fitness, and for a tournament I play in at the end of July.

Thanks, Bill

[JStrong]

I just ran Lyle McD's Rapid Fat Loss Program and it worked great, keeping my lean muscle and dropping quite a bit of fat--it only took 12 days too.

Essentially, it's a PSMF (protein sparing modified fast) where you eat ~1g/lb. of bodyweight in lean protein per day, fibrous vegetables, and nothing else. About 800 calories a day.

Mentally tough but if you can do it it's a great jumpstart and allows you to get back to lifting heavy quickly.

(Lyle used to be the nutrition guy here before he freaked the f*** out and broke off his relationship with SS.)

[MattJ.D.]

How the hell cam eating 800 calories a day be healthy and how the hell do you hit bw in protein with 800 calories.....3 scopes of whey is 360 cals and its like 63g of protein


Edit: sure as shit no way you lifted eatting that little those 12 days too

[Carlos Daniel]

How the hell cam eating 800 calories a day be healthy and how the hell do you hit bw in protein with 800 calories.....3 scopes of whey is 360 cals and its like 63g of protein


Edit: sure as shit no way you lifted eatting that little those 12 days too

It would be interesting if you actually knew what you are talking about.

[dkggpeters]

1 Gram Protein = 4 Calories
800/4 = 200g of protein,

That leaves nothing else.
No fat or carbs? I think after 12 days he would be malnourished with no energy.

Doesn't look safe to me!!!