Hi all,

I need advice from the experts here to select a program or programs for the next year. The goal is to help me get into shape to attend the Scouts BSA Philmont High Adventure camp next July. It's a 12-day backpacking trip at elevations up to 12,000 feet for those unfamiliar with it.

The physical requirements are pretty stringent, with a maximum BMI and blood pressure determining if you can attend. Both are measured at the location and are known not to allow borderline cases to complete the trip. I heard of two cases this year of adult leaders that failed, with one being 2 lbs overweight for his height and another for having a diastolic blood pressure 5 points above the maximum.

I am 5' 10" and currently 240 lbs, 23% body fat, 47 years old. The maximum weight allowed for my height is 226 lbs. One option is to lose roughly 20 lbs to give a little buffer while not increasing lean mass. A second option (preferred option) is to get a weight exemption via DEXA, showing I have <15% body fat.

The reasoning is that increasing lean mass and decreasing body fat will make it easier to carry my expected 50-70 lbs pack. The adults typically carry more pack weight than the kids as there is a recommended limit of no more than 30% of your body weight as pack weight. Roughly 25 lbs are gear (ultralight), with the remainder weight as food/water due to the distances between resupply days and limited water during late summer.

I currently lift three days a week (PPL) and consider myself a late beginner with a big three total of about 1000 lbs. I typically lift before work in the morning and then try to walk a mile or two after work a few times a week. At least twice a month, I hike 10+ miles with a 10 lb day pack. My garage gym has two racks with dip and landmine attachments, two full sets of free weights, a complete set of dumbbells up to 85 lbs, an assault bike, and a treadmill. I prefer to lift in the morning before work and perform cardio after work before dinner.

I want a program focusing on the big lifts: deadlift, squats bench press, and overhead press. I am considering completing a beginner's linear progression block (or blocks) and then pivoting to an intermediate program. This is where I need help. My goal here is to get as strong as possible in the next 12 month.

I would also like to increase cardio while trying to minimize the effect on strength gains to help with weight loss. I am considering rucking or using a weighted vest with more walking days than currently. Advice here is also appreciated. My resting heart rate is low 60s, and I would like to leverage targetted cardio to reduce that to below 60 to help account for lower oxygen at elevation. I plan to drop fat to <14% BF while tracking body composition every eight weeks with DEXA.

I use TRT, so my hormones are dialed in. No health issues other than age.

Apologies for the wall of text, but many details here add nuance to my goals. Thanks in advance for the advice.

Edited to add that my diet is running a 10% caloric deficit, and I've dropped 8 lbs in the last six weeks.

This post was edited on 7/19/23 at 11:34 pm