Unanswered Totally Out of Shape; Which Program to Start?

[ucimigrate]

Hi Everyone,

I have been working so much that I have not had much time to exercise in two years. I am pretty conservative/pessimistic, so let us assume I am 200 lbs with 30% bodyfat at 5'9" and 34 years old.

Now, the picture is probably a little better, but not by much.

I am willing to be hardcore, as I used to in years past. Which program should I do?

1. Should I do something like Starting Strength, since more strength is good for everything? Or, should I focus on Hypertrophy Max, which is better for building muscle size?

2. I know what diet I need. I do not do well on low carb diets, as it completely saps my energy. I need around 2000 calories a day, as close to 50% protein, 20% carbohydrate, 30% lipid as possible, with my carbs in my post-workout meal. I will probably eat more starches than that, but I can still have my goals.

3. I also know that mindset exercises, along with diet, resistance training, and (bodyweight) cardio are good.

 

[DGator86]

I’m a CrossFit guy. I’ve been doing it for years and am in the best shape of my life.

It only takes an hour of your day and the programming is done for you instead of wandering around a gym aimlessly waiting for a machine to open.

Good gyms will try to get you set on a diet plan.

As far as diet goes, if you want to lose an ass ton of fat and radically change your body, do the following....
1. Find out your actual body fat
2. Find your macros, for both IIFYM (40% carb/30% fat/30% protein) and Keto (5% carb/1g protein per lb lean body mass/the rest fat)

IIFYM MACROS:
3. Lean-gains fasting (16 hours fast - 8 hours eating window) for 3 weeks (8pm-12pm)
4. Warrior fast (20 hours fast - 4 hours eating window) for 3 weeks

KETO MACROS with IIFYM days every 3 days or save for weekend
5. Warrior Fasting for 4 weeks

Literally just put CrossFit combined with that and your body will radically change in 10 weeks. PROMISE.

 

[Rad83]

Starting strength...Get the form, bar path etc of the compound lifts down....Get strong, clean your diet up...You will get built!

 

[Jm88888]

Strong lifts 5x5 or SS. Then after you max out on either of these programs convert to Wendler 5/3/1 with the applicable assistance template to fit your goals... (your diet should fit your goals too)

Diet- is personally go with a carb cycling bro diet of sorts. 5-7 meals a day.
1. Carb and protein
2. Protein fat
3. Protein fat
4. Carb protein pre workout
5. Carb protein during workout
6. Carb protein post workout
7. Protein fat

If you are off that day or de loading only eat the morning carb meal no carbs rest of day, every else would become protein fat and cancel out the during work out meal.

Try to get 30 min walking 4x a week. (I try, and usually fail cause it’s boring AF)

Diet hard for probably 6-8 weeks. Then you can keep same diet and loosen up on weekends, that should allow you to maintain. After maintain for 6-8 weeks go at it again, or consider gaining if you are ready....

That’s my approach bro. Good luck!

 

[Aleksandar37]

Are you more interested in gaining strength or losing fat?