Hot answers tagged

7

Dude, don't stress it. Eat a high-protein diet without sweets or junk. Pick a lifting program with room for cardio. 5/3/1 is a common and solid choice for this. I see two templates working well. The first is cardio during the lifting workout: warm up work up to one or more heavy sets of a compound lift, e.g. 3x5 squat or 1x5 deadlift or something run a few ...


7

Presuppositions The presuppositions in this question are mistaken. A) It is possible to gain muscle and lose fat at the same time if the conditions are right. B) It's not true that one should not change one's training program while cutting--one should still do some heavy lifting, but the program should change. The point of heavy lifting during a cut is to ...


5

One point I should mention is that the 'bulking & cutting' method to building muscle is actually quite an inefficient one. Not that it doesn't work, it does and has done for decades but it is far easier for the body for you to eat sensibly but not intensely strict for 12 months a year than it is to pig out for 6-8 months and then cut for 3-4 months. ...


5

Doing something like StrongLifts 5x5, Starting Strength, or Madcow on a calorie deficit is like running into a headwind. It will be harder to make good progress with the weights. Essentially, you will run out of energy before you feel like you are really challenging your strength. There's nothing magical about any of the programs I listed, but the lot of ...


5

For the purposes of lowering your bodyfat percentage, the only benefit of cardio is an increase on the "energy out" side of the energy balance equation. There are certainly other benefits to cardio, but not for the specific purpose of lowering your bodyfat percentage. Strength training is very useful for lowering your bodyfat percentage as it will bring up ...


4

To answer your question directly, there is indeed a huge difference between fast cuts and slow cuts. The first point I'm making will point you to a very clear study about it. To add more on it, here is a bit more detailed answer. There are multiple factors to consider when planning a diet: I Rate of weight loss Studies have shown that there seem to be an ...


4

You have made solid progress. Congratulations, keep up the hard work. If I were you I'd switch to a program that adds weight weekly or monthly, such as Rippetoe & Kilgore's Texas Method from Practical Programming, or 5/3/1, or another similar program. That will keep you adding strength for quite a while longer. I'd consider switching up exercises, to ...


3

Firstly I would suggest going very easy for a while, for the same reason you stopped for over a year when your gym closed for a month. You lost the habit of exercising every week. You need to get that back by having a routine even if it's not very much weight or very intense or whatever. Since your goals are purely to lose weight and you're not worried ...


3

Don't change what's working out for you. Keep your lifts (or as close to it as possible) and eat slightly under maintenance, and you'll lose fat almost exclusively.


3

in winter we naturally increase our calorie burn I think that's true if we lived outdoors, running around spearing animals and picking berries. But for most of the western world winter is a time of shorter days, less physical activity, more respiratory infections, and holidays filled with copious servings of food and drink. I mean really, how much time are ...


3

I highly recommend following the StrongLifts protocol for not completing all prescribed reps for an exercise: if "you didn't accomplish 5x5 on your Squat...you do NOT increase the weight the next workout for that exercise." Page 47. If you fail to get all the reps for that weight 3 times in a row, deload by 10%. Once deloading stops working, then switch to ...


3

A combination of the two will give you the best result. Most people think of a "dirty" bulk when they hear the word bulk, in which you literally eat anything and everything. This makes you gain a lot of fat. Let's say you usually eat 2500kcal a day. In a dirty bulk you might go up to 3500 or 4000, eating literally anything to reach that number. Yes,...


2

I am doing stronglifts on a deficit (1760 calories a day). I am 5'7" and weigh 173. I was 172 when I started back on the program. I had to stop going to the gym for financial reason, and from October '14 to Feb '15 I gained 20 lbs. Over this first four weeks I shot up to 178lbs and I am now on a downward trend. My goal is to lean up (just not be a fat-ass ...


2

Stumbled upon this late, but, there's actually an indirect way of guesstimating that muscle is being catabolized. I'm probably going to show my age in this question, but, back in the "old" bodybuilding days, we would use Ketostix to check the urine for the presence of Ketones. Ketosis indicates a high level of ketones in the body. Ketones appear in the ...


2

There are several accepted ways to carb cycle, a discipline that has been in use for a couple decades now. Let's first cover some basics on carb levels: Below 120g/day: ketogenic levels. Ketosis is a useful tool for burning fat, however it does affect your strength levels. 120-130g/day: Minimum levels needed for your brain and thyroid to function normally....


2

There's some context from a comment of yours that's missing from this post: I don't count calories. I simply try to follow a lifelong habit of no fast carbs or refined wheat, no sugar, no alcohol, lots of fruits and some vegetables, olive oil, fish and lean meat and I try to include some extra protein in all meals (a couple of extra egg whites and ham ...


2

Bulking on SL for you is problematic Before I answer your question, your problem is you are trying to bulk/cut on a massively sub-par program while being past your beginner phase. For bulking and cutting, up your volume and focus on hypertrophy. I'd advise you to read The Scientific Principles of Strength Training by Israetel, Hoffman and Chad Wesley Smith ...


2

Eating more often does not matter for weight loss. Also this study states: Eating three to six meals per day with a meal containing 0.4-0.5 g/kg bodyweight of protein prior and subsequent to resistance training likely maximizes any theoretical benefits of nutrient timing and frequency. However, alterations in nutrient timing and frequency appear to have ...


2

You can think of "cutting" or "bulking" workouts as additional supplements to your actual cutting or gaining phase. Just like how you would use extra carbs for bulking, you use "cutting" workouts for losing weight. While there aren't any black and white rules for separating the two, there are some important factors in these workouts that will greatly enhance ...


2

I have experienced something very similar. After about a year of working out my biceps ~2 times per week (3 or 4 different exercises), I was doing 4 sets of each exercise all to failure and I wasn't getting sore or building mass/strength anymore. I think your hypotheses all have some validity. Tiredness - This can definitely contribute, I noticed that when ...


2

You can give Jeff Nippard’s podcast on dieting a go (https://open.spotify.com/episode/5iuWZvuKxOTL8Vlxk6oOyB?si=rLJiG5K2T0KeRgDiNvt7Xg). From what I gather, there is no hard and fast rule. You need to experiment as you diet as each individual adapt differently. The person he spoke to in the video recommends to start with 1% of your body weight and adjust ...


1

With such a broad question, I will try and give you an overview of some of the main differences: Typically, workouts designed to bulk you up will be shorter sets with fewer repetitions with weight getting progressively heavier. Workouts similar to these when paired with a high-calorie diet will bulk you right up and pack on muscle. Cutting workouts work ...


1

It is important to follow your diet plan and eat every 2-3 hours as your body will have enough time digesting meals and have enough energy supply during your day. Getting shredded is very hard as you try to lose fat around the muscle without loosing the muscle mass. Follow the instructions given by your dietitian, go the gym and workout regularly will get ...


1

You need to stay on a slight caloric deficit while both maintaining a positive nitrogen balance and remaining in an anabolic state. So let's break that down... Slight Caloric Deficit: A TDEE Calculator will give you a rough estimate of where to start, but what you want to do is to lose about 0.5-1 lb of weight each week. Check the scale at the same time ...


1

I think it depends a lot on your goals, and rugby position. I was a football player myself (American football), and it's very easy to get carried away during the bulking phase so i know this feeling of being unfit. It seems you do not want to get any bulkier at this point, so i would recommend you get enough calories just to be in a "maintenance". Or just ...


1

If I'm getting this right, your approach would be to start the program at an artificial deficit and apply linear progression until you are at your actual 5 RM. After that, you'd try to introduce a moderate caloric surplus to maintain linear progression. Correct? The problem I might foresee with this is that maintaining linear progression on a strength-based ...


1

I don't think starting SL5x5 should be a problem, because the first thing you do is test your 1RM, and have the numbers for your program set to percentages of that. So at the end of a cut, if you're weaker than normal, then it's perfectly reasonable to work with lower weights than you normally would. So long as you rely on a fresh 1RM test, and don't use a ...


1

First, I'd advise against doing Sheiko if your goal isn't powerlifting as it's extremely specialized. I'd also advise against doing StrongLifts as it's just a dumb program in general (for various reasons, including the unhealthy mindset it creates in beginners, the poor technique it develops, and the fact that it's based on blatantly wrong assumptions). ...


1

This seems like a fairly reasonable projection, but keep in mind that as you lose fat, each pound (or kilo) of fat is harder to lose than the one before it. This means that your cut phase may slow down as you get towards the end. I wouldn't fret about this, its typical. I would also like to refer you to this article about this exact topic which I found ...


Only top voted, non community-wiki answers of a minimum length are eligible