Program/Nutrition evaluation...

[Jason6791]

Looking for advice under the following factors:

37 y/o male; 5'10"; 205 lbs; ~26% bodyfat

I made it about 8 weeks into the program and was pleased with my progress eating ~3500 kcal a day (>250g protein, fat and carbs to taste). Then I strained my lower back and have spent about 3 weeks recovering under reduced loads. During the recovery, I shifted to ketogenic (~2500 kcals/day) in the hopes of shedding some body fat - I did lose ~3% bf, but I'm also pretty certain my recovery and lifts suffered for it. I'm looking to get things put back together properly - I want to continue progressing on my lifts with body fat loss as a secondary, but subordinate, goal.

Lifts (in lbs):

SQ - 205x5x3
BP - 145x5x3
Press - 95x5x3
DL - 275x5x1

Training schedule:
S-T-Th: lift + 15-20 min LISS
M: HIIT - Don't have access to a prowler; I use an elliptical with resistance cranked and do 30s:180s sprint:light work
W-F: 30 min LISS

I found this fella whose stats are pretty close to mine:

http://startingstrength.com/resource...666#post643666

He's a bit older than I and my training schedule is more regular, but I wondered if the recommendations for him might be a good starting point for me.

Thanks, by the way, for all the work you do to maintain this forum. It's been amazingly helpful.

[Jordan Feigenbaum]

Here is what I would do:

1) Macros on training days ~ 265/200/55 (P/C/F) and on off days 275/140/70.
2) Titrate down the steady state to 1x per week and 1 HITT session (1:4 or 1:5 work to rest ratio with 10-20s "work" periods)
3) Keep monitoring your progress and adjust carbs/fat as needed. I imagine advanced novice will be a good move in a month or so. Hopefully uor training can be more consistent too!

I'd just bump the carbs up 25g so it's 265/225/55 (don't worry about decreasing the macros on the day off). I'd still titrate down the LISS tho for sure. Program looks solid.

[Jason6791]

Awesome. Thanks so much for the advice!