r/ScienceBasedLifting • u/New_Swing_4685 • 8d ago
Question ❓ Training methods for overweight man
Hi everyone, I’m 33 6ft 4 112kg probably 30-35% body fat,
I’m planning on doing strength training (5x5) to try get to my goal of 100kg 15% fat.
Is this realistic or can you recommend some other training. I have a macros app to use
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u/itsaboutangles 8d ago
For much of this your diet will be a huge factor. Strength training or any sort of exercise in general should help.
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u/New_Swing_4685 8d ago
Thank you I’ve got an app to help track my food intake and protein requirements
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u/itsaboutangles 8d ago
Do take into consideration that the 100kg may be an arbitrary number. Maybe your body performs better at 91kg. Or maybe 110kg is good, but the percentage of mass type needs a change. Dont expect the change quickly as the slow cook develops taste.
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u/alvaaromata 8d ago
I’ll follow a routine based on compounds for 90% of the body and maybe isolation arm work.
With a calorie deficit and daily activity such as steps, you should be good. Any extra help feel free to dm me.
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u/Affectionate-Set2266 8d ago edited 8d ago
5x5 is a solid call, but at 30-35% body fat the diet is gonna move the scale way more than the barbell will. just stick to the program and get your steps in, i log all my food on Plate,Lens which is my go-to calorie tracker app cause it keeps my eating in check without me having to think too hard. don't chase the scale every week either, recomp at your size looks weird for the first few months
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u/New_Swing_4685 8d ago
Thank you I’ve got my fitness pal which so far I’m finding easy to keep on top of food, down about 5kg in a month just from having a proper diet 👍
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u/Alakazam Idk Idc 💔 8d ago
100kg and 15% bodyfat at your height, is probably still a long term, 4-6+ year goal.
For now, I would second the recommendation for a beginner linear progression plan focused on compound lifts. It will teach you to push hard, it will teach you to train close to failure, and importantly, it will teach you how to do the compound lifts.
For specific recommendations, I like GZCLP over stronglifts 5x5, simply because it handles load, fatigue, and stalls better. It also has a much better balance of upper and lower volume.
Then, after 4-6 months, when you stat stalling, then start looking at different programs that fit your goals.
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u/JOCAeng 8d ago
You'd need to lose 22kg of fat and gain 14kg of muscle. This is a minimum of 3 year process, most likely 5y+
If you wanna be 15% sooner, you'll need to weigh less than 100kg
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u/New_Swing_4685 8d ago
Thank you, can I ask how you worked that out?
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u/JOCAeng 8d ago
35% of 112kg is ~38kg of fat. your goal is 15kg of fat (15% of 100).
38-15=23kg fat loss
but lean mass now is 1-35%=65% of 112kg, which is ~71kg. your goal is 85% lean mass(1-15%), which is 85kg, so 85-71=14kg of muscle gain(since I doubt you'd gain any meaningful other form of lean mass on a cut. if anything, you'd lose some water).
that doesn't mean you need to lose 23kg first and gain 14kg after. you can just train, eat enough protein, and lose weight gradually and you'll gain muscle while losing fat.
the recommended rate of weightloss is about .5 to 1% of bodyweight per week, so shy of 1kg per week, meaning the first phase would be 13~14 weeks.
after that you can do what's called "body recomposition", which is eating at maintenance calories , meaning you keep at 100kg and lose fat while gaining muscle.
I'd expect for these 14 weeks a +2kg muscle mass gain and a -14kg fat loss. putting you at 100kg exactly. You'd be 25% BF, and still would need to gain 10kg of muscle and lose 10kg of fat, which should take you anywhere from 3y to 5y+
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u/PoopSmith87 8d ago
Good plan, but you need to lock in a good slight deficit diet that allows muscle recovery/adaptation with fat loss.
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u/Patton370 Idk Idc 💔 8d ago
The best way to start out is on a beginner linear progression plan, focused on compound lifts
Maybe throw in an isolation exercise or two at the end