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Started By
Message
Looking for a simple but effective strength and diet program
Posted on 8/27/25 at 9:47 pm
Posted on 8/27/25 at 9:47 pm
A lot of these programs and diets are just too overwhelming.
I lost 40-50 lbs of dad fat over the past few years and have mostly been maintaining the past year
I recently started the 4 day max mass program but confused on what I should be eating and how much ? Is this a good strength program to stick with?
Mid 30s, 5-10, 175lbs
Goals by end of year bench, squat, and dead lift 2 plates x10 reps
Current bench/squat/dead x10rep is around 160
What would a basic meal plan consist of? My fitness pal app shows me needing about 2700 calories a day. What should the carb/protein/fat breakdown consist of?
I lost 40-50 lbs of dad fat over the past few years and have mostly been maintaining the past year
I recently started the 4 day max mass program but confused on what I should be eating and how much ? Is this a good strength program to stick with?
Mid 30s, 5-10, 175lbs
Goals by end of year bench, squat, and dead lift 2 plates x10 reps
Current bench/squat/dead x10rep is around 160
What would a basic meal plan consist of? My fitness pal app shows me needing about 2700 calories a day. What should the carb/protein/fat breakdown consist of?
13
Posted on 8/27/25 at 11:54 pm to burger bearcat
225x10 on bench is aggressive.
225x10 on deadlift ….. ehh better have that form locked in.
Diet… eat a lot of protein. Aim for at least 1 gram of protein per bodyweight but I would overshoot if you’re looking to add muscle. Start creatine as well.
225x10 on deadlift ….. ehh better have that form locked in.
Diet… eat a lot of protein. Aim for at least 1 gram of protein per bodyweight but I would overshoot if you’re looking to add muscle. Start creatine as well.
Posted on 8/28/25 at 6:24 am to burger bearcat
(no message)
This post was edited on 8/28/25 at 4:01 pm
Posted on 8/28/25 at 7:16 am to burger bearcat
ok so if this is overwhelming for you then this is what i would recommend
1) start pen and paper strength app Grasshopper LINK
I would recommend doing this program 3 times. This will give you roughly 6 months of programming. At least do the program twice and then after you can pick another PPSA program to go to.
as far as diet....are you trying to gain weight?
if you are trying to maintain I would start at 2250 calories and 175-200g protein and keep it simple. You can weigh and adjust calories as needed but protein stays the same
here is a sample- understand you can mix and match all day everyday
1) start pen and paper strength app Grasshopper LINK
I would recommend doing this program 3 times. This will give you roughly 6 months of programming. At least do the program twice and then after you can pick another PPSA program to go to.
as far as diet....are you trying to gain weight?
if you are trying to maintain I would start at 2250 calories and 175-200g protein and keep it simple. You can weigh and adjust calories as needed but protein stays the same
here is a sample- understand you can mix and match all day everyday
Posted on 8/28/25 at 7:36 am to lsu777
quote:
as far as diet....are you trying to gain weight?
Gain strength, if gaining weight is required, I’d be fine going up to 185 or so. I just don’t want to get fat. More of a slow, lean growth if possible
Posted on 8/28/25 at 7:51 am to burger bearcat
start with where i said. if in 2 weeks you have not gained anything, add 250 calories in the form of something clean like rice or potatoes or something like that
Posted on 8/28/25 at 9:43 am to burger bearcat
quote:
simple but effective strength
quote:
bench, squat, and dead lift
Strong Lifts is probably the answer here.
StrongLifts.com
Don’t need the app and you can download excel for free, but pay for the app to make it even easier.
Simple Diet Program
Focus on protein and over all calories for your goals.
Target 1 gram of protein per lb of goal body weight
Track total calories, protein and weight daily.
This post was edited on 8/28/25 at 9:47 am
Posted on 8/28/25 at 9:53 am to WDE24
quote:
Strong Lifts is probably the answer here.
StrongLifts.com
Don’t need the app and you can download excel for free, but pay for the app to make it even easier.
Simple Diet Program
Focus on protein and over all calories for your goals.
Target 1 gram of protein per lb of goal body weight
Track total calories, protein and weight daily.
man i started to say that....just a little worried about with the big weight loss if he is going to be willing to eat what is required for stronglifts or starting strength or gslp novice style LP.
Posted on 8/28/25 at 9:54 am to burger bearcat
quote:Squat and deadlift goals are easily attainable if you are consistent. Really dial in your form the first few weeks and don’t skip the warm up sets. The only thing that would stop you from getting these two goals is injury or lack of consistency.
Goals by end of year bench, squat, and dead lift 2 plates x10 reps
If you progress at 5lbs per week without ever getting stuck, it would take 13 weeks to get there on bench. You will get stuck a couple of times at least and the progress will slow. You can possibly make it on bench by year end, but it will be much harder than getting there on the other two.
This post was edited on 8/28/25 at 9:58 am
Posted on 8/28/25 at 10:06 am to burger bearcat
In b4 Mingo says you’re just a fat POS who fakes going to the gym and that’s why you aren’t seeing strength gains as fast as he can that low to the ground.
Posted on 8/28/25 at 11:32 am to burger bearcat
This is where AI could really help you. Tell a chat bot your current build, your goals, activity levels, etc and any other general information and it can build you a fantastic nutrition plan and macro goals. It can even give you meal plan ideas.
Posted on 8/28/25 at 12:36 pm to burger bearcat
You don't need a 'plan' just eat real whole foods and prioritize protein. Stay away from any processed foods. Lift heavy weights. Get 8 hours of sleep a night. Stay hydrated throughout the day. Its simple.
Posted on 8/28/25 at 2:48 pm to burger bearcat
Do grasshopper, or GZLP. You literally can’t go wrong with those. My god I hate starting strength/strong lifts. It’s so monotonous.
Posted on 8/28/25 at 3:16 pm to ronricks
I’m looking for a new strength program, want to look into grasshopper. I workout at a planet fitness, all smith machine racks. Think it’s fine to do program there? Should have all equipment I need huh? Wanted to check before I buy program.
Posted on 8/28/25 at 4:14 pm to DeeBz
It has deadlifts. I mean, it’s not ideal doing those in a smith machine but it can be done. I work with a guy that SBD in a PF and he’s in decent shape. I personally hated squatting in a smith more than I did deadlifts when I had no other option than a PF
Posted on 8/28/25 at 7:27 pm to burger bearcat
Sleep well
Eat well
Hydrate
Get sunlight
Move that body. Do something you enjoy. Long walks w/music. Bike. Pitch n catch with your kids and light jog around the park afterwards. Whatever.
Do this most days and good outcomes follow.
Eat well
Hydrate
Get sunlight
Move that body. Do something you enjoy. Long walks w/music. Bike. Pitch n catch with your kids and light jog around the park afterwards. Whatever.
Do this most days and good outcomes follow.
Posted on 8/28/25 at 9:24 pm to burger bearcat
Carnivore, test, and tren
Posted on 8/29/25 at 8:45 am to burger bearcat
Fitness Culture. Has app to log weights/progress plus basic and in depth how to videos for each movement. Many types of programs based on what you want to do
Posted on 8/29/25 at 9:23 am to bamaguy17
quote:The guy asked for a simple, but effective program with a goal to hit certain benchmarks on bench, squat, and deadlift. I’m not sure there is a program out there that better suits what he asked for than StrongLifts.
My god I hate starting strength/strong lifts. It’s so monotonous.
Posted on 8/29/25 at 11:47 am to WDE24
I can think of a bunch better, strong lift sucks. The only thing it’s good at is getting to a plateau fastest. Don’t forget your gallon of milk a day. 
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