Zulu H/T or Mass BB to decrease body fat

[u/RoninMountain]

Hey all, long time listener first time poster. I’m a recreational lifter. Work a desk job at 12 hrs a shift (yay cybersecurity).

I’m 2 weeks out from finishing 12 weeks of Op. I’ve made some awesome strength gains with OP but I need to get rid of some fat for overall health and aesthetics (26.4% body fat right now at 199lbs).

Reading through mass protocol I was thinking about using the obese calculation for protein intake and doing Zulu H/T.

Alternatively I can go the calorie restricted route and do Mass BB.

Anyone have experience with either? What seems to make sense? In terms of maintaining strength and decreasing fat?

***update: thanks for the feedback so far. Looks like I need to maintain OP and think about nutrition and how to integrate conditioning better into my program.

[u/gymdex1]

Anything will work as long as you focus on less overall calories, I follow the the Hybrid plan in the Green Protocol book, 6 weeks of operator/pro focus on lifts, 6 weeks of fighter and focus on running. March I was 87kg now im 72.5 ish kg. Deadlifts, squats and ohp are down 10 kg on max, bench down 20 kg, but the usually come back fast once I up my calories again. My scales measure bf, the numbers probably arent accurate but its measured a 7% decrease.

[u/Space_club]

I wouldnt change too much at once, you’ve only just started. Keep driving the habit. If you change too much at once you may burn out trying to chase the end result.

Whats your current conditioning program? Black?

Ultimately caloric intake needs to be less than expenditure. By about ~500cals for a good healthy fat loss. As you gain more muscle calorie expenditure increases. I’d focus on high protein 200g+, low fat.

But stick with OP run it for a couple more blocks, lock in your diet during that time get familiar with diet substitutions, pick a conditioning protocol.

I work 12’s in law enforcement, rotating days/nights. So i get that it’s tough sometimes. Just gotta give it your best, eliminate steps that will make obstacles. I batch prep rice in the rice cooker, potatoes in the oven, chicken in the crockpot, and 3-4 pounds of beef at a time. Damn near same meals everyday for the last 8 years. But its easy, ive gotten used to it, requires 0 thought and effort, allows me to focus on other things.

[u/RoninMountain → u/Space_club]

I’ve been consistently working out since January Started with starting strength, jumped to gzclp, did a few months of Zulu and then went to operator in May.

Current conditioning program is more like green. 30 min LSS walking with weight vest. Due schedule, family commitments, etc. I only get in two sessions a week right now for cardio.

[u/Space_club → u/RoninMountain]

Yeah i get that. I got 2 kids under 4. I do OP I/A w/ green. I just started green and how i’ve been increasing my runs is by adding 5 minutes a week. So week 1 3x30mins, week 2 was 3x35mins i’m up to 3x65mins. And sometimes it takes me 8-9 days to finish that “week” it is what it is. I have to wake up at 0400 just to run or lift when i’m on my day rotation. Sometimes i’ll get two runs in a row just cause thats how the weeks worked out. Stay consistent, eliminate obstacles, fix your diet, incremental changes.

[u/RoninMountain → u/Space_club]

I appreciate the feedback man. I’ll definitely start moving that way with OP. Start building the cardio in there more like in capacity.

[u/TangerineSchleem]

I would not do a hypertrophy focuses program if you are in a deficit. You’ll likely need to scale back on the volume and proceed as usual.

[u/baribalbart]

I will choose one that looks like will tax you less over multiple weeks. Being on deficit is already not comfortable and impact recovery abilities.

[u/MaX-D-777]

What does your conditioning look like?

[u/RoninMountain → u/MaX-D-777]

Conditioning isn’t the best. Mostly 30 min walks with 20lbs weight vest.

[u/MaX-D-777 → u/RoninMountain]

Do you have the TB II conditioning book? If not, get it. Pick 2-3 of the HICs per week, and you'll start losing weight.

[u/RoninMountain → u/MaX-D-777]

I can do that. Have TBII (white book) to play with as well.

[u/BrigandActual]

Disconnect fat loss from what training program you're doing. It doesn't really matter in the long run. The important thing is that you're at a sufficient calorie deficit to lose fat.

A big mistake is often thinking, "I'm trying to lose fat, so I'm going to do more work than I usually do." Just stay consistent with whatever you choose, eat at a deficit, and understand that you likely wont make significant progress during that time.