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?
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.
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!
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!