It's clear that there's some serious anti-main-page-CF sentiment here... I guess I'm behind. I thought I was going to be hanging with all the cool kids doing the hippest workout around.
I'm not opening my own CF, I was planning to join a nearby CF box on Monday, but, you've got me re-thinking things.
10-15 years ago, I tried nearly everything I could find -- 2-day, 3-day, 4-day splits, some crazy Bulgarian workout that came in a black, 3-ring binder that had me lifting 3x / day and an abbreviated form of a Darden / Mentzer workout that had me doing 6-8 compound lifts for a full body workout 2-3x / week. That last one was the one I felt produced the most significant gains. To be honest, I was young then and full of testosterone, and probably just about anything would have produced gains.
In the years since then, whenever I've dabbled with weights, I've gone back to that workout and I haven't kept up the research.
Derek, you mentioned 2-3 full body workouts + 2 metabolic sessions (metcons?). This doesn't seem like the workouts posted on the Catalyst Athletics site. Is Starting Strength a good resource for programming for the 2-3 full body workouts? If not, what would you recommend? Also, where can I learn more about metabolic sessions? Also, I do enjoy the outdoor run -- it's a nice run along the Pacific Ocean and a good time to relax. I'd like to keep doing that a few times a week, unless it's really detrimental. I could make it into more of an interval training by sprinting part of it or sprinting the hills.
I'm sorry if these seem like basic questions. It really isn't that I'm trying to avoid doing my own reading -- I've spent 3-4 hours / day for the past couple of weeks reading books, websites and forums, which is far more time than I have to devote to research. I did read the Body Recomposition links you sent and I may try the Rapid Fat Loss plan. Primarily, I just want to feel lean, strong and healthy again and I'm willing to enjoy the journey (ie, I'm willing to take my time getting to the final result, as long as I can see some results along the way to indicate that I'm on the right path). I'm not trying to enter a powerlifting or bodybuilding competition.
Thanks again for all your help.