over weight novice needs to start powerlifting

[adnan]

Hello everyone

Iam 30 years old male , 105 kg about 30% BF

I trained for 6 months in last year then stopped and want to return to power lifting again

Recently i have two  goals to reduce my BF to (15%-20 %) and increase big 3 ( S/B/DL)     

Recently my lifts number   Squats : 85kg (5RM)    , DL: 145 kg (5RM)   , Bench : 82.5 kg ( 5RM) , OHP : 55 kg ( 5RM)

I need your advice for the following  

1- i need to benefit from my newbie gains in linear progression .

Which training  program is better to follow ?

My suggestions is Average fn program  ( ironstrong.org/topic/1157-the-average-fn-program-a-simple-and-efficient-training-template/ )


2- Add cardio or not ?


3- Any advice for nutrition ?  i will follow 1800 diet   

Thanks in advance

[osu122975]

Use 531. Just eat cleaner than you have. Eat good at least half of the time. I wouldn't suggest cardio unless you really need it. 1800 cals is not enough if you plan to get stronger. If you put in the work and eat cleaner, the body fat will begin to come off but you have to eat. Not eating enough is never good for either goal. Make sure you get good sleep also. Less than 6 hours is not good enough.

It's pretty simple to be honest. Just gotta be willing to be consistent.

[dbunch]

I agree with OSU - eat better and avoid traditional cardio. You can lose a lot of weight fast with cardio however you will most likely sacrifice strength in the process. You can do is add some conditioning in place of cardio. Sled pulls, prowler, keg carries, weight complexes just to name a few.

[adnan]

thanks so much for your reply guys

I really think that this is the best way to lose weight and increase the strength

But i have an ego and want to start with Average F'n program then switch to 5/3/1 after stalling

I will start posting in this forum and inform you you with my decision

[dbunch]

LOL - Remember what Jim Wendler says in his book - leave the ego at the door. look forward to following your progress