Hi
I've decided to stop talking about lifting weights and actual start lifting weights - Monday morning i'm so in the weights room!
I've been in and out of gyms for probably around 10 years but never really stuck to a program or seen results (probably because i didn't stick to the programs lol)
I'm really not into cardio, i can managed 5 mins on the rowers as a warmup and then i'm over it. So i thought weight training might be the way to shift the fat and get some muscle.
I basically want to stand in one place and lift something heavy and i thought the Strong Lifts 5x5 seemed like a good option, really simple, not too time consuming and no cardio.
I looked around on here and on think i've worked out some starting figures but to be honest i got confused if the amount of protein was supposed to be total weight or target weight ( saw confusing info)
On a 2000cal i've worked it out to
pro 128g
fat 80g
carbs 192g
Pro = .8g per body weight
Fat = .5g per body weight
I'm 5ft 7 and currently weighing in at a disappointing out of shape 160lbs with a body fat % of 31.3 and a BMI of 24.3
I'd love to hear your thoughts on:
My figures - (i would have thought the protein would be higher and the carbs lower?)
Starting strength - what you think of the program, how you liked it, results you got etc
Thanks x
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06-15-2019, 02:08 PM #1
Less talking and more lifting - starting with Strong Lifts 5x5
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06-16-2019, 11:48 AM #2
Make sure you download the free app. I always run stronglifts after a long break from the gym. It helps to get me from fat out of shape slob to pretty lean and athletic within a few months but that's mostly due to muscle memory.
If you're planning on cutting though the program is going to get brutally frustrating with frequent resets.Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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06-19-2019, 05:37 AM #3
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06-19-2019, 08:39 AM #4
- Join Date: Apr 2013
- Location: San Diego, California, United States
- Age: 36
- Posts: 1,674
- Rep Power: 3386
I think that with your stats and "newbie" status, running this program and eating around TDEE is a great idea! Don't be surprised if you end up losing a bit of weight if you eat strictly 2k though. Good luck and feel free to start a journal so myself and others can follow along and give support!
Instagram: @doctorv17
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06-22-2019, 03:15 AM #5
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06-22-2019, 03:58 AM #6
- Join Date: Jun 2009
- Location: Melbourne, Victoria, Australia
- Posts: 9,482
- Rep Power: 0
As you are in the healthy BMI range you should definitely not think of cutting. In fact if you are in the "overweight" range of 25-30 but you are active and have no family history of things like heart disease and diabetes, then I wouldn't be worried about your health. Under 18.5 or over 30 is another matter, but you're far from either. So I would advise not worrying about your weight at all.
SL or SS or whatever is not that important. So long as you have a routine with compound lifts (2 or more joints moving at once) and progression, good things will happen. If you're eating good food, even better things will happen.
I don't prescribe exact calories and macros to people, I take a different approach, nonetheless your suggested numbers seem like a good start. Give it a month, then steer as you go. Speaking generally, if -
- you are feeling good
- you are getting stronger and fitter, and
- if you want your body to change, it's changing the way you want it to
then your diet is perfect, whatever it is. If one of those 3 things is not true, then reassess. So long as nothing drastic happens like getting constipated or something, reassessing once a month is enough. Over time you will probably find the total calories need to go up - heavy weights take a lot out of you. It won't be heavy in the first month or two, since you're not male and thus won't vastly overestimate yourself. The eating is like the weights - start easy and build up gradually.
Properly-done, nothing will as quickly and profoundly change how you look, feel and perform as your first 3-6 months of progressive resistance training using barbells. Good luck.
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06-24-2019, 11:58 AM #7
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