Contradicting goals? Need Help.

[InProgress]

If you read my last 2 post you will know that I have been on a forced break from lifting for the past 3 months. I just got back into the gym and I feel like my strength just plummeted while I was off.

I have 2 goals in mind before I start trying to bulk seriously.

1. I want to gain back the lost strength
2. I want to lean out to around 9-10% bf before I begin bulking.

My question is this:

Are these goals contradictory? Should I expect to be doing one or the other, but not both?

It seems like I would want to have my strength back to where it was before I took a break so that when I begin bulking I will get optimal muscle gains. I have been limiting my carbs to mostly morning oatmeal Mon. – Sat. with a free day on Sunday to get some carbs back in the system. I just feel like since I have not been eating many carbs, that I am not able to give it my all in the gym, thus making it hard to gain back my lost strength.

Your help and suggestions would be appreciated. Thanks guys.

 

[CB38AC]

They could possibly be done if you switch to a modified HIT program and follow a 3 on 1 carb CKD or TKD from mr.X...

There are several paths to take but beeing untrained with dedication and muscle memory it seems possible but hard for certain

 

[PowerhouseR]

In this months Muscle Mag International (definitely not my favorite read but sometimes contains pertinent information none the less) there are transcripts from a seminar given by Lee Haney and Fred Hatfield on the subject of dieting to lose weight and gain muscle at the same time. There are some interesting topics addressed and they may be of benefit to you....check it out.

 

[Mr.X]

If you read my last 2 post you will know that I have been on a forced break from lifting for the past 3 months. I just got back into the gym and I feel like my strength just plummeted while I was off.

I have 2 goals in mind before I start trying to bulk seriously.

1. I want to gain back the lost strength
2. I want to lean out to around 9-10% bf before I begin bulking.

My question is this:

Are these goals contradictory? Should I expect to be doing one or the other, but not both?

It seems like I would want to have my strength back to where it was before I took a break so that when I begin bulking I will get optimal muscle gains. I have been limiting my carbs to mostly morning oatmeal Mon. – Sat. with a free day on Sunday to get some carbs back in the system. I just feel like since I have not been eating many carbs, that I am not able to give it my all in the gym, thus making it hard to gain back my lost strength.

Your help and suggestions would be appreciated. Thanks guys.

Yes, two contradicting, BUT I would guess if you do some protein/carb cycling you would at least be able to gain strength and maybe only maybe drop some fat. I was surely try to get strong in your case (meaning bulk up) because it seems to be a psychological issue in your case.

Mr.X

 

[PowerhouseR]

In this months Muscle Mag International (definitely not my favorite read but sometimes contains pertinent information none the less) there are transcripts from a seminar given by Lee Haney and Fred Hatfield on the subject of dieting to lose weight and gain muscle at the same time. There are some interesting topics addressed and they may be of benefit to you....check it out.

 

[InProgress]

Psychological issue?

I am curious as to what you mean by mine is a psychological issue? Could you please explian?

 

[Mr.X]

..... I have been on a forced break from lifting for the past 3 months. I just got back into the gym and I feel like my strength just plummeted while I was off.

Strenght is purely psychological and can be fixed w/ time....that's all

Mr.X

 

[InProgress]

Thanks for the explanation.

So should I diet down to 9-10% bf before I start bulking or should I just start now at where I am, around 12-15 % bf???



The past 2 weeks I have been doing limited carbs (not quite in ketosis), with a carb up on Sunday.

Having taken so much time off I have seriously lost the confidence I had when I was training hard. I can't even make up my own damned mind about a freaking diet!!

 

[Mr.X]

Thanks for the explanation.
So should I diet down to 9-10% bf before I start bulking or should I just start now at where I am, around 12-15 % bf???

12-15% is a big difference....
close to exact is needed.....

Mr.X

 

[DanielBishop]

Wait....

.... you'll get better muscle gains if you're stronger??

I didn't think that's how it worked. I thought if you fatigued the muscle and stimulated it to grow and got adequate calories and protein, then the muscle would grow. Whether 30lbs or 300lbs on the bar, as long as the muscle is fatigued it shouldn't matter, right?

Not saying you shouldn't train heavy.... but for example, I'm not particularly strong. I bench less than 200lbs, but still go to failure and still really fatigue the muscle by making every set very intense. Someone else much stronger who can bench 400lbs would also be fatiguing the muscle and stimulating it to grow....

Mr X?

 

[InProgress]

No real means of getting exact measurment at the moment. So all I am left to do is estimate. I will say 14 % to be fair. Maybe you could give me your opimion based on that number?

Hopefully someone will be sending me some calipers soon so I can keep track, but until then it's all I have to go on.