Requesting Honest Advice and Program Recommendations

Training
1

Hi guys,

TL;DR: I am looking for a holistic gym program to get stronger and lean out that includes 3-4 days in gym and 2-3 others of running, sports and other outdoor activities. Wondering if any such program like this exists and is not totally based on bro-science.

This is my first post on the site, but I’ve been following T-Nation pretty religiously since 2014. I was an amateur powerlifter in college and studied/worked under the school’s D3 strength coach, who avidly promoted Westside/Conjugate Method and helped me get stronger. I competed in one USAPL meet with an 805 total. I was around 11-13% BF and 180 pounds at that time.

Today, I am around 25-27% bf and 190 pounds. I’ve lost a lot of strength and muscle, and I am having difficulty staying committed to a plan. I am seeing a nutritionist who has me on a high-protein, low-carb, healthy fat diet, so I am addressing my dietary issues. I have not considered a personal trainer.

I work in the indie entertainment industry, so I’m on-set a lot and work crazy hours–anywhere from 8-16 for film shoots. I’m looking for a program that will address my muscle imbalances, improve functional strength and help me lean out. I don’t really want to pursue powerlifting/bodybuilding anymore because I’m not invested in getting bigger. I just want to lean out and be relatively strong and healthy. While I miss benching in the 200s and deadlifting in the 300s–I worked hard to get there–I am interested in pursuing a more holistic program that includes hiking, kayaking/outdoorsy activities while including 3-4 days in the gym. I tend to grip on-set, so I’m looking for something that will keep me functionally strong without making me dependent on the gym.

Is this feasible? Do you all have any recommendations and are these goals incompatible? I would appreciate honesty and even criticism if it will help me improve.

2

3-4 days is about 90% of programs out there. Pick something that grabs you, stick to it for 6 weeks. If it worked for you stick with it, if it didn’t make a small adjustment.

When it finally stops working, make a small adjustment.

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5/3/1

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Bodybuilding doesn’t mean you want to get bigger. The things you’re describing are bodybuilding. You want to sculpt your body into a different shape - more muscle and less fat.

Don’t get hung up on terms. Pick a program that fits your schedule and run with it.

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Thanks. This was good advice.

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Been following that for the last week and loving it. Not as taxing as Conjugate Method and allows me to focus on form and losing weight. Thanks for advice.

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Got it. Thank you for the advice and feedback.