gtbmed

I've been training on Bill Starr's program for 8 weeks and after this week I will be de-loading. I'm going to drop the volume and frequency in my training for a 2-3 weeks before I start a new strength program. I see these 2-3 weeks as a good opportunity to cut calories and drop weight.

My immediate goal is to drop below 182 lbs. so that I can stay in the 182 weight class. A long term goal of mine may be to drop into the 165 weight class. My current weight is about 188 lbs. I'll get my BF% tested at the end of the week.

Here are my questions:

1. I've heard that it's best to do some higher-volume workouts while at maintenence calories prior to RFL to improve results. I consider Starr's program to be high in volume, with 3 workouts per week of around 100 total repetitions. Is this good enough?

2. Lyle recommends 1-2 sets of 6-8 reps in his sample intermediate workout. Is it possible for me to change this a bit and do 3 sets of 3 reps with a bit higher intensity?

3. Could I possibly structure this along with a daily intermittent fast in order to improve satiety during the day? Has anyone actually tried this?

gtbmed's strength journal

Built

1. Yes. Eat up.
2. You could try, certainly at first. The trick is to keep it short and heavy, to protect LBM while you happily starve away. I generally treat it as a deload, and stick to 5-8 rep sets.
3. Of course you could.

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