Transistion from Weight loss to Body Recomp

[dtarrence]

Hey Rob, Thanks in advance for the response.

I just finished a weight loss phase where I reached my goal of losing 40 lbs in 4 months going from 315 lbs to 275 lbs (6ft 2in 26 yr male).

Here are some before and after pics so you can see my current body comp.

20190103_072602.jpg

20190424_082111.jpg

20190424_082237.jpg

Programming during this time looked like the following

Monday:

Week 1-

Squat 5x3 70% 1rm
Power Clean 3x5
Baksetball >30min.

Week 2-

Squat 3x1 90% 3rm
Power Snatch 2x6
Basketball >30min.

Tuesday:

Week-1

Press 3x5 70% 1rm
Paused Bench 5x3 80% Friday's workout
Banded Chins
Prowler Pushes 30min.

Week-2

Press 3x1 90% 3rm
Paused Bench 5x3 +5 lbs last tuesday
Banded Chins
Prowler Pushes 30min.

Wednesday:
no lifting
Basketball >30min.

Thursday:

Week 1-
Deadlift 5x3 70% 1rm
Light Squat 80% Mondays workout
Strongman style conditioning circuit 30min.

Week2-
Deadlift 3x1 90% 3rm
Light squat +5 lbs last thursdays workout
Strongman style conditioning circuit 30min.

Friday:

Week 1-
Bench 5x3 70% 1rm
Pin Press 5x3
Rows 5x3
Basketball> 30min.

Week 2-
Bench 3x1 90% 1rm
Pin Press 5x3
Basketball > 30min.



My nutrition plan was basic calorie counting with a cheat day once a week. I started at 2250 Cal/ day 200g Protein for most of the time then went down to 1750 Cal/day a couple weeks ago.

My Priority at this point is continued strength gains and I would like to do so while slowly( years if need be) changing body composition. I'm gonna do HLM set up like this:

Monday:

Squat 5x5 70% 1rm
Bench 5x5 70% 1rm
Row 5x3

Wednesday:

Deadlift 5x3 70% 1rm
Squat 5x3 80% monday
Pin Press 3x6

Friday:

Press 5x5 70% 1rm
Paused Squats 5x4 80% monday
Power Clean 3x5 55% wednesday
Banded Chins



I have 2 questions:
1) What is the best long term strategy as far as diet is concerned for me to slowly recomp without comprimising strength gains?
2) How do I effectively transistion from 1700Cal/day to this new nutrition plan without regaining a significant amount of the weight I've lost?

[Robert Santana]

Thanks for posting!

1) The simple answer is, cut for 3 months, maintain for 3 months, recycle
2) Keep your fat under 70 grams and you should be okay.

My question is how much weight are you lifting?

[dtarrence]

My best lifts before the cut were

Squat 405x5x3
Deadlift 500x1
Bench 305x4x5
Press 200x1

On the cut my best was

Squat 435x1
Deadlift 440x1
Bench 315x1
Press 190x1

I expect these numbers to shoot back up pretty quick.

Wouldn't this set up cause my total body weight to go down over time? How big of a calorie deficit are we talking during those 3 months? Will I see strength gains during the cutting phases?

[Robert Santana]

That dip in deadlift strength doesn't add up. What happened there?

What is your rate of weight loss and what is your goal weight? My thought is that if you lose a lot of weight the leverage will change and you will lose weight off the bar acutely but it will come back as you learn to lift at a lower body weight. It's a long process but from a muscularity standpoint you should be fine and your deadlift should go up with weight loss (not down), hence my confusion.

[dtarrence]

40lbs in 4 months gives me an average 2.5lbs lost per week. The 500 was an all out attempt for me. The 440 was a tad easier. I fully expected to have some drop in strength while losing weight that rapidly.

[Robert Santana]

Ok that makes sense. So you have more in the tank then right? That rate of weight loss is appropriate considering the baseline weight. I'd say just finish out whatever weight loss you have in mind then relearn how to move without the extra padding. It's a long process so be patient with it.

[dtarrence]

Yes I believe if I am not in a caloric deficit and am givan a month or so to train I can pull 500 again no problem.
I think you may have misunderstood my intent. I dont want to lose anymore weight right now. I want to stay at 275lbs and slowly recompose my body to be leaner. knowing that gaining muscle and losing fat at the same time is a no go for post novice lifters, I expect this process to take a few years. So I wanted to know what style of diet is best for long term body recomp. If the answer is still 3 months cut 3 months maintenance then recycle thats fine but I had posed some follow up questions in an earlier response.

[Robert Santana]

I answered them and the answer is still the same. If you want to be lean at your current weight you'll need to lose weight, maintain, then gain weight. How much weight you need to lose depends on what you want to recompose to? Are you uwanting to be 275 @ 20% body fat, 17%, 10%? The answer to that will determine your high and low end of your weight range.