Bottom Line: I’m a 59 year old male, 6"1" and weigh 260 lbs. at approximately 35% body fat. I want to drop my fat down to 15% or less. I’m willing to work however long it takes and am looking at Chris’ [Look Like a Bodybuilder, Perform Like an Athlete] (Look Like a Bodybuilder, Perform Like an Athlete) workout plan. I’m looking for thoughts if this would be a good workout for my situation or not.
I know that I will need to figure out my diet and am working on that but realize that I will start my macros and calories based on calculations and then adjust as I track my actual intake and changes to my body.
My history is that I did Strong Lifts 5X5 for about a year and then the last year and a half I have been doing CrossFit 3-4 times a week. I was making progress with CrossFit (losing fat and gaining muscle) until about 6 months ago when I started gaining fat again. I’m finding that my body is not sufficiently recovering from the intense metcon at CrossFit 3-4 times a week. Even though I have built more muscle at CrossFit than I have ever had before, the intensity of the WODs seems too much at 3-4 times a week.
My primary goal at this time is to drop body fat. I want to use weightlifting to maintain (or maybe even increase) my muscle mass by stressing my muscles to keep from losing the muscle I have gained while dropping body fat.
For my diet, I would like to consume about 100 grams of fat, 180-200 grams of protein, and round out the remaining calories with quality carbs for a total of about 2500 calories.
I’m primarily looking for suggestions on a weigh based program but any other suggestions would be greatly appreciated.