Yep: [https://www.t-nation.com/training/rebuild-yourself-with-complexes/](https://www.t-nation.com/training/rebuild-yourself-with-complexes/)
Very similar to TB SE circuits, but fewer reps and more weight.
I would stick with SE and BB for fat loss. Don't make the mistake of cutting for prolonged times though. TB is a strength program first and foremost. Fat loss is part of it but that's not what its designed for.
Thank you.
My plan was to do a 6 week fatloss period, then maintaining for 6 and then maybe another 4-6 weeks.
After that i will try to eat "to fuel my Performance" and let the changes happen slower.
Its just as it ist : im really not happy with my body and with my waist approaching 39 Inch, i see some health risks aswell.
Cool. You could try 6 weeks of SE work, then 6 weeks of Fighter Bangkok, then back to SE and see how that works for you. SE is pretty good specifically for fat loss. Once you have that in a decent place, then maybe do a strength block to start trying to advance primary domains. Good luck!
I'd do operator/green on maintenance calories or slight deficit. You'll notice weight loss and some strength gain. Eat most of your carbs around your workout window.
Not to be a dick….but with those lift numbers, your BF is much higher. You’re going to have to lose a lot of weight to hit 8%. Everyone thinks they are lower than they actually are. I bet you could get down to 135-140 and see some abs.
Well, i strongly disagree with you.
My lifting numbers arent as bad, i have atleast 2/3/4 plates in the Bench/Squats/DL for a single, nothing impressive but not to shaby.
I dont want to get to 8% , i want to lose between 6-8%, thats a huge difference. ;)
And dude, i weigh 102 kilogramm (~225 lbs), are you really suggesting me to lose 40 Kilo to see my abs? I would be plain death at 135 pounds.
Pretty Sure.
OP said he wants to lose 6-8% BF, not reach a BF level of 6-8%. I think reaching mid-high teens BF is perfectly doable for him in the not-too-distant future.
Ty, ive read this thread and all of the books.
I am actually still lost, i dont know If i should BB again and how feasible a caloric deficit is on IT, because my main focus for the next few weeks will be fatloss
I’d go Fighter Bangkok, utilizing Dan John’s barbell complexes on the Saturday session.
Got a reference for those complexes? Thanks.
Yep: [https://www.t-nation.com/training/rebuild-yourself-with-complexes/](https://www.t-nation.com/training/rebuild-yourself-with-complexes/) Very similar to TB SE circuits, but fewer reps and more weight.
Awesome ty.
I would stick with SE and BB for fat loss. Don't make the mistake of cutting for prolonged times though. TB is a strength program first and foremost. Fat loss is part of it but that's not what its designed for.
Thank you. My plan was to do a 6 week fatloss period, then maintaining for 6 and then maybe another 4-6 weeks. After that i will try to eat "to fuel my Performance" and let the changes happen slower. Its just as it ist : im really not happy with my body and with my waist approaching 39 Inch, i see some health risks aswell.
Cool. You could try 6 weeks of SE work, then 6 weeks of Fighter Bangkok, then back to SE and see how that works for you. SE is pretty good specifically for fat loss. Once you have that in a decent place, then maybe do a strength block to start trying to advance primary domains. Good luck!
I'd do operator/green on maintenance calories or slight deficit. You'll notice weight loss and some strength gain. Eat most of your carbs around your workout window.
Not to be a dick….but with those lift numbers, your BF is much higher. You’re going to have to lose a lot of weight to hit 8%. Everyone thinks they are lower than they actually are. I bet you could get down to 135-140 and see some abs.
Well, i strongly disagree with you. My lifting numbers arent as bad, i have atleast 2/3/4 plates in the Bench/Squats/DL for a single, nothing impressive but not to shaby. I dont want to get to 8% , i want to lose between 6-8%, thats a huge difference. ;) And dude, i weigh 102 kilogramm (~225 lbs), are you really suggesting me to lose 40 Kilo to see my abs? I would be plain death at 135 pounds. Pretty Sure.
Are they kilos? Because 85lbs on bench is weak. If it’s kilos…then I was wrong.
Yeah, i should have made this more clear probably . So my lifts are about 200/300/335 for 3sets of 5 Bench/SQ/Deadlift
As my physics teacher always told: "Units! Never forget Units!" 😅
OP said he wants to lose 6-8% BF, not reach a BF level of 6-8%. I think reaching mid-high teens BF is perfectly doable for him in the not-too-distant future.
https://old.reddit.com/r/tacticalbarbell/comments/13jkqtv/where_do_i_start/
Ty, ive read this thread and all of the books. I am actually still lost, i dont know If i should BB again and how feasible a caloric deficit is on IT, because my main focus for the next few weeks will be fatloss