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2.98K viewsJuly 28, 2017

Anonymous March 19, 2017 0 Comments

At 39yo, I’m looking to change my lifestyle and lose 30-40lbs. It will be a long process from 35%bf, and hoping to still get stronger. Is this touched on in the book?

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Brian Carroll deleted answer July 28, 2017

3 Answers

Answer 1 · 2017-03-20T12:58:00+00:00

This specific scenario is not touched on in the book, but the philosophy of 10/20Life would allow you to optimally drop weight and maintain/gain strength. While in a fat loss training phase, you will want to make sure the weights are moderate and the volume of total work is maximized. By using RPE, you’ll ensure that you are training within manageable limits and you won’t negatively impact recovery. That last piece is very important because you will be in a caloric deficit. Also, the deload weeks will allow you to optimize recovery. One strategy I have used is to ramp up my cardio a tad more during the deloads, and drop my calories as well. Then, when I return to the normal training weeks, I up my calories back up a tad and drop the cardio. This undulating approach has worked very well to keep the fat loss going, even when training volume is dropped. If you are really interested in having some guidance through this process, I would recommend reaching out to one of the coaches on the team through the “Coaching Services” tab.

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Paul Oneid

Paul is an elite level raw Powerlifter with personal bests of an 805lbs squat, 440lbs bench, 725lbs deadlift and a 1960lbs total in the 242lbs class, as well as an 800lbs squat, 430lbs bench, 700lbs deadlift and 1930lbs total in the 220lbs class. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. He is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in Calgary, Alberta, Canada. Paul provides coaching services in the areas of training and nutrition through his company Master Athletic Performance and is also the co-founder of a technology company, 1-Life Inc. Stay tuned for more information on that in the future!

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Answer 2 · 2017-03-22T13:49:39+00:00

train heavy and hard, follow the offseason protocol in 10/20/life https://www.powerrackstrength.com/product/1020life-second-edition-pre-order-soft-back-physical-copy/

But the weight you lose will be determined by your diet!

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Brian Carroll

Owner and Founder at PowerRackStrength.com

Brian Carroll is committed to helping people overcome back pain and optimizing lifts and movement. After years of suffering, he met back specialist Prof. McGill in 2013, which led to a life-changing transformation. In 2017, they co-authored the best-selling book "Gift of Injury." On October 3, 2020, Carroll made history in powerlifting by squatting 1306 lbs, becoming the first person to break this record. He retired with a secure legacy and a life free from back pain.

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Answer 3 · 2017-05-04T02:52:21+00:00

This shouldn’t be much of a problem to go from 35% down to a more reasonable body composition. You won’t lose any strength in the process either. You’ll probably get stronger cause you’ll be fueling yourself with nutritious whole food and you’ll be healthier overall, rather than making your body work so hard to support weight it doesn’t want. Let us know if you have any specific diet questions. From your message I’m not sure what you are doing now and what needs to change.

best of luck!

Tucker

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Tucker Loken

Tucker Loken is a Bodybuilder turned Powerlifter turned Powerbuilder from Eugene, Oregon. He did his first bodybuilding show when he was still in high school, and has been training male and female competitors for shows since 2011. Several years ago he decided to take a step away from his normal routine and learn how to get strong. He worked with Brian for 9 months, added 200 pounds to his raw total and qualified as an Elite lifter in the 220 pound weight class. He returned back to bodybuilding much stronger and now incorporates the 10/20/Life philosophy into his training to keep himself healthy and making continual progress in the Big 3 as well as adding size and shaping his physique. Now part of Team PRS, he brings his unique expertise of nutritional knowledge and how to balance Bodybuilding with Powerlifting to help athletes achieve their best potential.

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