I feel like getting tagged with me is probably less of an honor than you think 
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I am sympathetically participating in “before” prep it seems.
I’ve gone completely off the rails this week
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At least you got tagged mate 
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You’ve reached perfection, so I didn’t figure you’d have anything to transform
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I’ve got an all-inclusive, one-week vacation coming up December 22 - 29 in Jamaica. The perfect “before picture” scenario: all you can eat all the time.
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Hey folks, I have a little more time to express where I’m at and what my goal for the T-ransformation is, and ask for suggestions.
I will preface this by stating that my real priority in life is my family. So if I say something that sounds “lame excuse-y”, it’s not that; it’s an acknowledgement that while possible, I choose otherwise. I am limited on training time for reasons like that. I’m restricted on what I can do in the morning, etc etc.
Having hit my main “strength” goals I’m open to other ways of training besides what I’ve been doing. At the moment that’s essentially 5/3/1 progression for the 4 mains. I don’t do a ton of volume, a typical session is 5/3/1, then 3x8 of the same or similar lift, then 3x8 of a related lift; then some quick isolation work and it’s off to work. On bench days I also do rows for the same structure, pretty similar volume, and on press days I do pullups for the same structure with similar volume.
6’ tall, 188lbs, 34, and I naturally store all my bodyfat in my abdomen/lovehandles.
For the T-ransformation I want to look the best I ever have. Like all of us, I’d look better with 10lbs more muscle and 10lbs less fat. But being realistic under the constraints, I’m open to suggestion about what to do. Low volume? High volume? More isolation stuff? More compounds? DW? Super Squats? Hey, I’m all ears. I don’t think I can handle the stress of DW or SS, my tolerance to stress is pretty low and it will affect my family, but it’s worth discussing.
I have committed to running one mile every day in January (at least 28 of the 31 days).
I can train M/W/F mornings for up to an hour each. There are other occasional opportunities during the week but they are not guaranteed.
My diet is based on animal protein, minimal refined sugars, minimal bread, but I do consume those things occasionally. I’m aware that the diet is probably the most important part of creating a better looking body so I’m paying close attention to that.
Anyway, 'nuff said. Suggestions on what program or overall structure to do next? Go ahead!
In no particular order and not to exclude anyone, @T3hPwnisher @simo74 @Cyrrex (whose method got me to my 1-rep strength goals BTW!), @SvenG @boilerman anyone else who has an idea.
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You could just stick with 5/3/1 tbh
Maybe you could give super squats a shot, even if it’s two days a week. No one is gonna bite your head off if you quit due to stress, never hurts to try. Hell, you might just even build your stress tolerance.
Just letting you know, there is a program in super squats that one should use if they want to take a break from 20 rep squats.
One day could work as well, one day of 20 rep squats, the other two days doing something else. Could just slowly work up to two or three days.
Lots of avenues to go with training jdm, all that matters is that you train hard within that time frame.
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Yeah TBH as much of a role as nutrition plays, there’s a good chance that just sticking with what I’m on, old faithful, adding a little running and tightening up the diet is all I need to do! On the other hand, trying something new can be fun (or miserable!). appreciate the SS-lite suggestion too!
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Oh and one more thing, I’m only saying this for the sake of your benefit, I’ve seen your log so I noticed a couple things.
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You are really passionate about increasing the big three lifts
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Because you are passionate about increasing your big three lifts you may actually be sabotaging yourself with your training (sometimes)
I think you could work this to your advantage though since you like to lift heavy, there are various 5/3/1 templates in 5/3/1 forever where you may lift your tm for 1-5 reps or so. There is also conjugate, where you get a chance to perform a max effort lift.
I remember @FlatsFarmer recommending this to me, but you could schedule a test week if you’re very curious to find out what you can do or you could just not care. The best part about this is that apparently high intensity and weight loss go hand and hand.
Just another couple of options. Could just go the @boilerman route and get a coach too.
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While I think you’ve answered your own question, I’ll just offer this:
@ChongLordUno is a jaw-dropping demonstration of the transformative power of burpees as the main training modality.
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You and I are very similar build wise it seems. I have a pretty substantial amount of weight on you at this point though.
The leanest I’ve ever looked during my time lifting was 4-5 weeks post-deepwater, following the deepwater diet and using those 4-5 weeks to allow myself to recover from the volume to fill back out. It might be worth trying due to the huge volume spike, but food has to be pretty much on point.
I’d definitely recommend this if your goal is to become a better powerlifter. I’m using it to potentially hit some goals and then move on to something more well rounded in about 11 weeks regardless of where I end up. The next program will have conditioning, high volume and a stupid amount of food.
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Aaand that makes me feel like EMOM heavy singles. Could do each lift for 10 minutes EMOM, 30 minute gym trip and be on the way!
@boilerman hell yeah you put on a ton of weight over me! And your diet is friggin epic!
I said i was open… i dont think #burpeelife is for me but indeed im open and up for trying. @SvenG
We still need a “dislike” button!
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With that schedule and limited time I would look into DoggCrapp training. Workouts took me no longer than 40 minutes and it’s 3 days a week.
Skip the runs on lifting days and just do cardio on the off. There is an article here that sets up a DC routine and tells you exactly how and what order to do it in.
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There is a lot to take in from that post. I am going to assume that what you want to do is to maintain as much muscle as you can whilst getting yourself lean and hopefully looking better in the process.
There are a couple of things that you are going to need to accept.
- You will lose weight and therefor will get smaller, you have to learn to be ok with this and know that when you are lean you will be in a great position to add size and muscle after.
- To get lean you are going to have to create a calorie deficit. Either more activity are control of your food. Most likely both.
- A lot of the people who are really good at removing fat are also very anal about what they eat. Some can do it without the need to be that focused but most can’t.
Ok now that is out of the way let’s think this through.
- Gym Training -
For me running a calorie deficit is not the best time to get super intense or super high volume with my training. There is no way I could have run super squats in a deficit.
Running a 3 day bodybuilding type split would work but I’d get bored pretty quickly and if I started including a load of high intensity stuff I would break (I am a little older than you).
If it was me (and this is close to what I will probably do). I would focus on some slow strength progression on the big 3 or 4 and support that with some supplemental volume and accessory work to get a decent pump. That way I still get to focus on some numbers in the gym and hopefully hit some PR’s which is motivating. And the pump work does enough to maintain the muscle as I lose weight.
- Out of the gym training
Success with maintaining a calorie deficit for me, comes from what I do out of the gym. You mention you only have 3 days a week in the gym because of family commitments which is exactly the same as me. But that leaves 4 days to come up with other awesome ways to push yourself HARD.
The body may struggle with high intensity training when in a calorie deficit but it will thrive on high intensity conditioning. Find some ways to absolutely flog yourself in a short amount of time. If you are not sure how to do this just read @T3hPwnisher log or his book of bad ideas. Here is your chance to embrace the chaos and become a demon.
Next steps: write a food diary for the next 2 weeks. Record everything you consume (be 100% honest). Get a really good handle on what you are eating now and then it will be easier to make small changes later.
Hope some of this is helpful
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You’ve transcended tagging brother. I no longer see the word burpees I just see your face 
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So wise as always.
Nailed it.
Indeed. Thats always hard for me, i see myself as too fat or too weak-looking, i have to let this happen and trust it.
Thats basically what im doing now. Maybe i should put a little more effort onto the pump part.
Damnit. Yeah you are right. I used yo do a lot more of this… and the times ive looked my best, i was doing it a lot. Go figure.
Bastard. Ok.
Thanks mate!
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The supplemental and accessory work is the part where most people get it wrong. Sometimes I think Jim over simplified it when he wrote 531 but I totally understand why he did it that way. Most people struggle to follow a simple template, let alone understand exercise selection and training protocols for this stuff. Dave Tate wrote a good piece on this on Elite FTS if you feel like a read then just search Dave Tates Guide to Supplemental Movements ad you’ll find it.
Basically you are right, you need to put a lot more effort into the supplemental and accessory work, but given you are going to be dropping weight you need to be smart about it too.
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If I remember right, either he or Dave Tate said something along the lines of where bodybuilders get it right is planning and taking the assistance stuff seriously, and where powerlifters get it right is progressing plates on the bar on the big stuff.
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