Advice Please

squrm

Hello all,

Looking for guidance please, I’ve been flaffing around in the gym for around 3 years, only started to follow a program seriously since January. I’m just finishing 3 cycles of the candito strength program (here) and have seen around a 16% increase (bench 70kg x 4, Squat 95kg x 4, Deadlift 130kg x 3). I’m 5.10” male, 34, 81Kg.

I’m on holidays in 7 weeks and want to now focus on tightening up the pudgy belly as much as possible. I know it’ll mean a calorie deficit and I also know I’ll most likely never see my own abs.

My question is though when eating less do you still train to increase weights lifted, stay at current levels, or should I drop the weights by a % and increase reps? As theres not exactly much muscle there already would I lose some gains made over the past few months?

Any program suggestions appreciated.

Tl;dr Hols are coming, want to lose the belly but keep the guunz

Thanks in advance

runawaybishop

squrm wrote: »

Hello all,

Looking for guidance please, I’ve been flaffing around in the gym for around 3 years, only started to follow a program seriously since January. I’m just finishing 3 cycles of the candito strength program (here) and have seen around a 16% increase (bench 70kg x 4, Squat 95kg x 4, Deadlift 130kg x 3). I’m 5.10” male, 34, 81Kg.

I’m on holidays in 7 weeks and want to now focus on tightening up the pudgy belly as much as possible. I know it’ll mean a calorie deficit and I also know I’ll most likely never see my own abs.

My question is though when eating less do you still train to increase weights lifted, stay at current levels, or should I drop the weights by a % and increase reps? As theres not exactly much muscle there already would I lose some gains made over the past few months?

Any program suggestions appreciated.

Tl;dr Hols are coming, want to lose the belly but keep the guunz

Thanks in advance

Keep protein high and keep lifting, you might see progress stalling but probably not as much as you'd think as there is probably a lot of wiggle room in your potential. You may lose some gains but by eating adequate protein and training hard this will be minimised. Have a look at wendler 5/3/1 as an intermediate program, there are plenty of spreadsheets around for it and it auto calcs every month so its quite flexible and might suit you more than the one posted, which seems a bit unbalanced.

edit: actually if you have only been following a program for a relatively short amount of time you might be better off moving to madcow 5x5 rather than into 5/3/1. It looks like you have fair bit of room in your squat compared to your deadlift.

top madra

Seeing abs will be about losing weight nothing else..

Don't drop the weight unless you can't lift it....

I would definitely increase reps, low reps for strength and higher reps for size (that is not 100% true) but it's close enough for what you want to do.

Ideally you should start on a strength program build a solid base etc, but as you're heading in 7 weeks I would increase the reps to about 10 and ideally hit each body part twice a week..

I do P/P/L.

You can always come back to the 5x5 etc after your holiday or sooner if you're not feeling it, but imo any program is better than none and it's what you eat and don't eat which will make the difference not the program.

RidleyRider

3 words- German Body Comp.