Fat loss, Strength Gain, and potential Throwing Challenge - Overview

I'm announcing my newest challenge that will be the first I have ever logged and recorded. As the title states, I am trying to both lose fat while gaining strength in the gym. Along with these goals, I am also going to attempt to eliminate my current shoulder pain in hopes to throw pain free at the end of this challenge.

For a little background, I was a collegiate pitcher who constantly dealt with several injuries. Currently, I am dealing with shoulder pain in my rear delt that has made it almost impossible for me to throw with any intensity. That being said, I figured this would be a great time to try to get my body right while giving my arm a break.

For those who might have struggled with maintaining or gaining muscle in a cutting/fat loss phase, my goal for you is to see that you can lose fat while gaining strength in the gym. For those who are more interested in the baseball/shoulder pain side of things, my hope is that I have a positive outcome at the end of this challenge that I can do a velocity challenge in the near future.

Now that we have a little background covered, I want to go over a few goals for this challenge.

1. Get down to around 205lbs - Currently I am around 230lbs, but I will have an exact number on day 1 of the challenge. That being said, I am taking my time to lose the fat. I am not crash dieting and attempting to lose ~25lbs in one month. In order for me to progress in the weight room, I will need to have a very sustainable calorie deficit with a good amount of protein. I will start at around 2700 calories with around 240g of protein. From there, I will adjust everything accordingly.

2. Reverse Lunge 1.5xbodyweight, Chin up for 10 reps, and deadlift 2xbodyweight- As mentioned before, I am trying to get back to throwing pain free. I believe hitting these numbers in the gym give me the best odds in doing so. This will take me some time, but that is why this is a challenge.

3. Throw pain free- This might be the hardest part of the challenge. I have been to multiple doctor's visits, had physical therapy, and tried to restart and ramp back up my throwing program. As mentioned above, I am giving my arm somewhat of a break to try to correct and work on some weak links in the chain. I will not shut down throwing all together unless the pain gets worse. However, everything will be very low intensity.

All of that being said, I am extremely excited to get this challenge underway and can't wait to document and share the journey! I will dive deeper into the training and other aspects of the challenge as it gets underway.