Todday, i think we're on the same page. I wanna settle on 77kg, anything less than that is too light/weak/frail .. anything above 79kg is to heavy to justify. I'm gna keep cutting til i have a stable 77.0kg reading daily. Maintain that for a long ass time while maximising squat ratio. I have a more detailed plan which looks something like this ...
I agree that we aren't as far off as I make it seem. It's less that we are in total disagreement and moreso that you insist on being hyperbolic in your description of how fat you are and how extreme your refeed/binges are. Overall your making progress and that's what matters... However...
My thoughts are from here to step the 6x2 tuesday squat workout by 2.5kg or 2kg or whatever i can manage with the goal of getting it to 6x2x140kg at which point if my bodyweight is 77kg i can add creatine and surplus calories to the mix. But lets not get ahead of ourselves.
I do believe that the training philosophy espoused above is non optimal for an athlete at your level. I would describe you as a moderately well trained, lean, drug free, relatively strong athlete. Sure you haven't maximized and sucked out every drop of your strength potential for your bodyweight yet... But your also no beginner. Beginners can easily have goals that you list above, the more advanced you are the harder it is... Basically when we think of adding weight to a compound movement that we are already efficient in (like the squat), there are three ways we can manipulate our diet while try to get stronger.
1) The "Rippetoe method". Eat everything. Squat. You will get huge, strong, and fat. You can lose the fat later. This method works. Really well. Surplus calories are better than steroids. It's great if you want to be a heavyweight lifter, hate being small, etc. Maybe useful for hardgainers starting out who just can't seem to get unstuck at a plateau. But personally I don't like it for athletes I don't like it for you. Athletes who do this always end up getting strong and losing speed/jumping-ability while they get huge... Then they go through the battle of having to lose a lot of weight to try to "uncover" their gains from the new strength - which should in theory work... If everything is perfect. In practice it looks more like: Max squat of 300 at 175. Go crazy and get a max squat of 410 at 220 by eating your ass off. Your squat to bw ratio goes up. But you can't jump. Now cut. Get stuck at 200lbs and unable to get below it without your squat getting poundage shrinking quickly... Make a few errors, some injuries, and don't do it perfectly and you end stuck at 200lbs squatting around 350 and being a slower athlete who can't jump as high...
2) The "maxent" method. Constantly try and lose weight. Make gains while cutting as a fat beginner. Become an intermediate athlete. Still make goals that involve new PRs at lower bodyweights. Totally possible. Not most efficient.
3) The middle ground. First get lean. Whatever, lean is for you. You wanna be sub 80kg, so you make a goal of hitting 77kg. Try to maintain your squat when you reach that goal. When you are lean and have achieved this... Stop thinking about your bodyweight AND start thinking about your diet! Is this hard? Yes. But it's a million times more efficient. You get to 77kg. You now eat a consistent diet (no binges!) that will allow you to get stronger. You fuel yourself at a level optimal for you. You tell yourself, I am going to eat at approximately maintenance level +5% and I am going to achieve a squat of 150kg in 12 weeks of this. I'm not going to binge at all. I'm also not going to look at the scale. Most importantly I'm not going to binge, see 82kg and then fast for two days to get back to 79 kilos. I'm eating might fuel level of optimum nutrition and getting stronger. Twelve weeks later you will squat 150kg. How much will you weight? Maybe 78kg? Maybe 79-82kg? Can't be sure, but you will weight the optimal amount for adding functional strength quickly. After this you can do this again. Eventually this to will stop working if your a natural athlete and squat strength is only increasable with method (1) - at this point most athletes are strong enough though. If you do this multiple times and get a stronger squat at 85kg, you can always cut weight - but not with a goal of also gaining strength - with a goal of maintaining at squat single at some level (90-95%) of max. It's basically what kingfish does and it's the most successful way to get relative strength as a drug free athlete. Slow small gains in weight while pushing up lift strength and volume (not bulking), maintenance of low volume (singles) in lifts while cutting...
Note:
The squat numbers I used were all made up. Don't be offended if your maxes far exceed my examples! Sorry for the length of the post - basic premise is this. You have a goal to increase your strength AND volume while you plan to also lose weight. I understand it's not much. A few kg in bw and a few kg more in squat... However, making a plan to be able to do greater volume at more weight in the future while weighing less than you currently do now is usually not the most productive way to plan for the longterm... That's it.
