Need Help With My Goals

Davidjohnson9333
Davidjohnson9333 Posts: 32 Member
in Motivation and Support
Stats: male, 45, 20% body fat, 6’4, 215lbs. 400lbs deadlift, 260 bench, 275 squat; so probably an early intermediate lifter with 3 years of lifting.

Spent the last 6 months in a “bulk” running stronglifts 5x5. Gained about 15lbs muscle and 15lbs fat. Was starting a 2 month cut with the goal of running stronglifts again to keep adding muscle. However, I injured my back deadlifting.

I’ve moved to higher reps and lower weight workouts to be a little safer and am going to start a “cut” or “recomp” to drop back into the 13-15% body fat range. After that, I’m not sure what to do.

The “bulk” raised my blood pressure and stress levels, and now I need to cut; never fun. Not sure I ever want to bulk again…. I’m thinking of just lifting weights for health reasons without trying to gain muscle. I mostly like the feeling I get from lifting and cardio and would probably do it if I never gain another pound of muscle. But i can’t help to think that if I am going to spend the time lifting, I might as well improve the look of my body. I also don’t want to get weird looking imbalances.

I feel like I’m trying to solve an extremely complex math problem, finding the perfect balance between diet, cardio, lifting, health, etc. Adding to the frustration is that everyone on the internet and in the books I’ve read have different opinions and there doesn’t seem to be any proven facts.

Someone please tell me what to do.

Thanks!

Replies

  • coryhart4389
    coryhart4389 Posts: 73 Member
    I was similar to your stats a few years ago, however not quite as strong ( bench 225, 3-5 reps) and a little fatter. I played basketball for years and football in college, so have been lifting on and off for 30 years. I decided the weight was my enemy, hurt my joints and knees. I still lift 3-4 days a week, play Pickleball 6 day and basketball Sunday. I have lost 60 lbs in the last 1.5 years, have almost no body fat, and have never felt better. This is just my opinion and might not apply to you, but just cut back on calories and continuing your program might be the easy answer.
  • Davidjohnson9333
    Davidjohnson9333 Posts: 32 Member
    edited November 2021
    The “body fat” weight was your enemy or the “heavy lifting” weight? I’m guessing body fat…

    Losing my body fat is the next step, which I’ve done before and is pretty easy for me. I was at 13% bodyfat a year ago before my “bulk” attempt. Just wondering what to do after that….

    If I was younger and had a better back, I would keep bulking and cutting while lifting big. But with my back not allowing heavy deadlifts or squats, I don’t think I’ll be able to stimulate my muscles enough for a future bulk to be effective. Also wondering how much muscle I’m going to lose with this upcoming cut…
  • coryhart4389
    coryhart4389 Posts: 73 Member
    Actually weight in general, lost muscle and fat along the way. In my late 40s decided why do i need to push heavy weight anymore? You have different goals I'm guessing?
  • Davidjohnson9333
    Davidjohnson9333 Posts: 32 Member
    I have no goal now and am trying to figure it out; besides a short term cut to get to 14% body fat. What does your lifting program look like now? Do you switch it up or just stick with what you have all the time? What benefits are you getting from it?
  • coryhart4389
    coryhart4389 Posts: 73 Member
    I change almost weekly to suit my pickleball activities. This week for example I'm doing chest/back on Sunday, Thursday and legs/shoulder Monday, Friday. I do typically dumbbell/barbell exercises, super set bench press and then pull ups 4 set, then 3 more different super set exercises for 16 total sets. It's keeping me motivated right now, maybe change a little next month. From February through April I'm playing in some senior pro pickleball tournaments so will cut back a little on weight training. Want to keep my weight around 160 Lbs, and I'm benching and squatting with 185 lbs. I really feel great being this light, some say I'm to thin but I disagree. My body fat is about 7%, based on an Inbody scale, and US Navy measurement test.

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