A couple of months ago I started strength training again and cleaned up my diet. I need to lose about 15-20 kg. I don't focus on the weight though, I want to reach ~15% bodyfat (currently ~30%), but having an approximate target weight helps.
At the moment I am losing ~0.3 kg/week. That's not a lot, but I don't know yet what exactly the composition of that amount is. I have also been building muscle even though I am in a deficit; thanks muscle memory.
Anyway, my question is what training program could I use? I am currently on 5/3/1, which is working fine, but I know there will come a time when the weights get too heavy to recover from in a caloric deficit. So when that time comes I want to have a program at hand which I can switch to.
I run 5/3/1 on a 2 day/week (usually Tuesday and Saturday) split, assisted with the BBB template.
So day 1 is:
- Squat 5/3/1
- Deadlift BBB
- Bench 5/3/1
- Press BBB
Day 2 is:
- Deadlift 5/3/1
- Squat BBB
- Press 5/3/1
- Bench BBB
After each workout I do some pullups or curls or anything I might like. Or nothing at all. I try to end every workout with a metcon component. Could be sled sprints, some barbell complexes, battle ropes, anything that uses muscle and is high intensity.
Diet is pretty clean, I try to minimise the junk and calories in general. Eat lots of veggies and some fruit. I aim for 150+ grams of protein per day. My diet is monitored by a nutrition specialist.
The final component: sleep. I sleep between 7 and 9 hours a day. Mostly based on how I feel.