Your blog has inspired me to make 1 more run at losing some fat on my own

[Rherington]

First off glad I found your blog. Lots of good info out there! Inspired me for one last try on my own using your Kenny Rogers plan + other suggestions you had to lose the fat.

49 male(50 end of March)
245lbs
5'11"
BF% 30 - 32 (using Army tape calculator)
BMI - 34
waist 45.75 (at navel)
training currently SS LP Since October
Best lifts (week before christmas)
Squat 245
Bench 165
Press 115
PC 115
Dead lift 290
(was off nearly a moth illness/injury then rein jury!) Log is here if you want to see it http://startingstrength.com/resource...ight=Randy%27s

Primary short term goal: Lose 2" off the waist/25 lbs by May 5, while not losing any strength. If i gains some great, as long as i don't lose any i am happy(what little there is for my size)
Long term goal - 15 - 20% bf, lifts 350/250/150/450

Plan: I plan on using your Kenny Rogers training/nutrition plan (posted Oct 14th) I have been using MFP for a year now so I measure and count. I can stick to most any thing.(as long as I don't have to eat fish other than cold tuna or shrimp. I hate fish) Tried Brad Pilon IF as well.

Sunday - 5 am fasted treadmill walk 30- 45 min 3.5 - 4.5 mph
Sunday - 11 am- lift
Monday - 4am - 30 minute DDP Yoga "not your mommas yoga" (check it out before you bash it. He calls it dynamic resistance, I call it moving isometrics) love the flexibility it gives me anyway. Let the fun Begin!
Monday 6PMish - 330 ft uphill sprints 30 minutes (20% grade maybe, in the pasture, no place flat, less grade on gravel road, but nothing flat)
Tuesday and Thursday - repeat Sunday except lift at 6pmish
Wednesday and Friday - repeat Monday
Saturday am - 1 hour DDP yoga workout

5th week, diet break and lift only Sunday/Thursday. Maybe my modified DDP routine after wake up; 15 minutes, no isometrics. (I tend to get accumulated fatigue after 4 weeks it seems)

6th week start over on Week 1
after 9th week start on Block 2 of Kenny Rogers training plan.

supplements
teaspoon creatine and 1 scoop pre-workout BcAA 30 minutes before lifting
1 scoop BCAA + teaspoon creatine directly after lifting (usually eat within an hour after all workouts)
1 scoop BCAA + teaspoon creatine directly after morning cardio. Shot of protein (26g, 120kcals no carb/fat not a shake, a shot) (thought of trying your between meals but no guarantee i would always be able to because not always in the office then)
protein shake if needed any time of day really


Don't really care if the scale does not move at all. Losing inches is what I am after. Scale has stopped moving at 230 3 times in the last 4 years while not changing anything while losing.

Questions
1. Is the short term goal doable?
2 Should I switch to 5x5 or 3x10 on standard SS lifts or stick with 3x5? Or something else?
3. You say maintenance calories. How do I determine that? Scooby's online calculator? (from past experience around 3300 is close I think)
3. Macro settings?
4. You have said after 1 week reassess many times here, what measure should I asses? Pics/measure/scale? all?

Thanks!

[Jordan Feigenbaum]

Questions
1. Is the short term goal doable?
2 Should I switch to 5x5 or 3x10 on standard SS lifts or stick with 3x5? Or something else?
3. You say maintenance calories. How do I determine that? Scooby's online calculator? (from past experience around 3300 is close I think)
3. Macro settings?
4. You have said after 1 week reassess many times here, what measure should I asses? Pics/measure/scale? all?

Thanks!

1) Yea I think so given where you're starting from.
2) I'd run 3x5, then 5x5 when it's necessary to drive adaptations. 3 x10 for assistance stuff.
3) You can only determine this by trial and error. Online calculators are pretty inaccurate in my opinion
4) 275/175/125 (35g of fiber a day) would be a decent place to start
5) Pics, waist measurement, scale are all good tools to use.