I'm starting to StrongLifts 5x5 on Monday, but I have about 80lbs to lose. I'm on a 300 calorie deficit, while doing cardio 6 days a week for 60 mins. So, is it possible to see strength and muscle gains on the 5x5 while dieting?
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01-02-2013, 03:29 PM #1
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01-02-2013, 03:36 PM #2
- Join Date: Jul 2010
- Location: Woodbridge, California, United States
- Age: 39
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if you are a beginner you can make strength gains. Also bump your deficit up to about 1000, if you truly have 80 pounds to lose, it will take you 40 weeks losing 2 pounds a week to lose that 80, or 134 weeks in a 300 calorie deficit. All that cardio is especially a waste (6 hours a week) if you are only in a 300 calorie deficit since cardio doesnt get rid of fat.
There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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01-02-2013, 03:39 PM #3
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01-02-2013, 03:41 PM #4
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01-02-2013, 03:45 PM #5
My opinion is that if you are doing 60 minutes of cardio a day you should not have a 1000 calorie deficit. When I have done that in the past I can't control my hunger and end up binging at night.
I think stronglifts 5x5 is a great way to loose weight and gain muscle. Some people on the forums will say you can't gain muscle and loose weight at the same time. I think that is bogus, especially for heavy people and beginners. I did 5x5 and watched what I ate. I gained a lot of strength, lost some weight, and my waist size shrunk.
Just stay consistent and if you have a bad day - get back on the horse.
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01-02-2013, 04:09 PM #6
I think 300 cal deficit is a perfect start. Remember, for fat loss you want a relative caloric deficit (300-500 cals). I'd also say keep the cardio at 30 mins like 4 times a week to start with and increase from there when progress stalls. Strength should come regardless of the program since you still have 80lbs to loose but muscle gains are slightly doubtful. At some point your going to have to up the training volume as well.
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01-02-2013, 04:21 PM #7
- Join Date: Jul 2010
- Location: Woodbridge, California, United States
- Age: 39
- Posts: 18,286
- Rep Power: 31163
Your BMR is not 2700, nobody's is that high unless they are andre the giant. Eat 2200 calories a day, see what happens every week for 3 weeks. If you havent lost at least 5 pounds, eat less or increase activity. Its not my body so i dont care how slow you lose it, but the 300 cals is so ridiculously slow for someone who has a lot to lose that you will be chasing a normal weight for a year and a half.
There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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01-02-2013, 04:26 PM #8
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01-02-2013, 05:32 PM #9
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