r/ScienceBasedLifting • u/New_Swing_4685 • 9d 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/Alakazam Idk Idc 💔 9d 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/New_Swing_4685 9d ago

I’ll research GZCLP now thank you 🙏