Advice on training goals

Wailin

Hey all, looking for some advice on training and goals.


About me:
5ft 9" tall, weigh 82kg and 18.5% body fat.


PB's so far:
Squat 157.5kg
Deadlift 170kg
Bench 97.5kg
OH press 65kg


Been training for roughly 14 months and about 3 months ago I started stronglifts 5*5 to increase strength. Lately I've been adding in accessory exercises because 5*5 wasn't doing enough. My goal is to reduce bodyfat to 12-14% and keep my weight at 82kg or increase slightly to maybe 84/85kg. I know diet is critical and this is where I think I fall down as I'm not sure whats the best way to lose body fat while retaining muscle. I don't do cardio anymore as I will also lose muscle. (I find a good squat session to get the cardio system going anyway).


So I suppose what I'm asking is how do I reduce bodyfat but keep my weight or increase it slightly. Do I need to increase protein in take and reduce carbs and fat or change my training routine? Cheers guys in advance.

TimeToShine

Calorie deficit. More protein and fat in your diet. Less carbs to accommodate the first two. Keep lifting heavy, increase intensity and lower frequency - 3 or 4 times a week is optimal.

Hanley

82kg @ 18.5% to 85kg @ 13% is a muscle mass gain of over 7kg... that's a pretty big and unrealistic goal (and unless you're thinking 18+ months)

short term if you get your bodyfat% down, you'll actually look a lot bigger

it's weird - people always ask me if I've gotten bigger when I start dropping fat

Blacktie.

Hanley wrote: »

82kg @ 18.5% to 85kg @ 13% is a muscle mass gain of over 7kg... that's a pretty big and unrealistic goal (and unless you're thinking 18+ months)

short term if you get your bodyfat% down, you'll actually look a lot bigger

it's weird - people always ask me if I've gotten bigger when I start dropping fat

I dono I've lost 8-9kg in the last few months and I think I look a lot smaller. Not much comments from others cause well I'm not really around a lot with the work situation at the moment but damn am I looking forward to my bulk.

Mellor

Blacktie. wrote: »

I dono I've lost 8-9kg in the last few months and I think I look a lot smaller. Not much comments from others cause well I'm not really around a lot with the work situation at the moment but damn am I looking forward to my bulk.

Your perception is probably different as your clothes are going to be looser, physically smaller etc. but other people will equate definition with size.

Blacktie.

Mellor wrote: »

Your perception is probably different as your clothes are going to be looser, physically smaller etc. but other people will equate definition with size.

Yeah true enough. Just reminds me of Don. The day you start lifting is the day you're forever small.