Quick Question

[calebbo]

I've been counting macros using IIFYM and I went from 200lb to 180lb in a few months.

Pretty steady and pretty easy.

I want to maintain my weight and lower my body fat. I want to stay at 180lb ish but drop my body fat %.

My question is:
So do I just eat at my maintenance level? Or do I have to bulk then cut?


I'm eating about:
Protein Grams: 162
Fat Grams: 68
Carbs Grams: 335

When all of these macros are added up, you get a total of 2597 calories.

Currently fluctuate between 180lb to 183lb and my bathroom scale gives me a consistent reading of about 15-17% body fat.

Currently on the Strong Lifts5x5 Program: https://forum.bodybuilding.com/showt...hp?t=173490281

There's my journal.

Current lifts are:

Squat 300lb 5x5
Bench 185lb 5x5
OHP 100lb 5x5
Row 190lb 5x5
Dead Lift 295lb 1x5

I am lifting heavier stuff tomorrow.

[ErikTheElectric]

Search the term "recomp" OP.

[Mrpb]

My question is:
So do I just eat at my maintenance level? Or do I have to bulk then cut?

At your level and age I would not really recommend recomping. Better cut slowly to ~12% then bulk up again, IMO.

SL 5x5 is a beginner routine, it's not that suitable for intermediates.

[calebbo]

At your level and age I would not really recommend recomping. Better cut slowly to ~12% then bulk up again, IMO.

SL 5x5 is a beginner routine, it's not that suitable for intermediates.

What defines intermediate and are you saying I should switch programs? I'm still making gains

[melDorado]

If recomp worked well then natty powerlifters would be jacked, as a lot of them maintain.
Recomp is good for slightly overweight noobs to lose fat and get gains but wont build much size after that. If you got plenty of time then i guess it would eventually get you to same weight lower bf

[calebbo]

If recomp worked well then natty powerlifters would be jacked, as a lot of them maintain.
Recomp is good for slightly overweight noobs to lose fat and get gains but wont build much size after that. If you got plenty of time then i guess it would eventually get you to same weight lower bf

So you're suggesting a cut then a bulk as well?

[Mrpb]

What defines intermediate and are you saying I should switch programs? I'm still making gains

In that case keep going and don't change a thing.

You're an intermediate based on your 5rm strength levels compared to your body weight.

If you're still making progress on this routine without gaining weight it means recomping is working for you. Don't believe the naysayers.

[calebbo]

In that case keep going and don't change a thing.

You're an intermediate based on your 5rm strength levels compared to your body weight.

If you're still making progress on this routine without gaining weight it means recomping is working for you. Don't believe the naysayers.

Gotcha, the program drops to a 3x5 then a 3x3 if you stall out repeatedly. I guess I will keep going until I hit the point where I can no longer increase weight. This has yet to happen consistently. I've plateau'd on squat and bench but when I tried again the next gym day I broke it. Ive been jumping by 5lb on every lift but I bought a set of micro load plates that I plan on using soon for my OHP and Bench at least.

[Mrpb]

Gotcha, the program drops to a 3x5 then a 3x3 if you stall out repeatedly.

Yeah I'm aware of the SL program. Keep in mind that total volume is crucial for hypertrophy. Dropping volume emphasizes strength progress over hypertrophy.

5x5 is good. 3x5 is likely still enough for decent size gains. 3x3 is not.

[calebbo]

Yeah I'm aware of the SL program. Keep in mind that total volume is crucial for hypertrophy. Dropping volume emphasizes strength progress over hypertrophy.

5x5 is good. 3x5 is likely still enough for decent size gains. 3x3 is not.

With more strength comes more size right? Maybe not as much as a hypertrophy program but I imagine if you can bench 325x3 you're gonna be a big fella lol

[gbullock32]

With more strength comes more size right? Maybe not as much as a hypertrophy program but I imagine if you can bench 325x3 you're gonna be a big fella lol

Strength and size are not all inclusive; strength comes a lot from neural adaptation. You can get a lot stronger but not that much bigger, or a lot bigger but not that much stronger. It all depends on the stimulus you provide the muscle.

[Mrpb]

With more strength comes more size right? Maybe not as much as a hypertrophy program but I imagine if you can bench 325x3 you're gonna be a big fella lol

[BennoMac]

Now i feel weak

[Mikeez0]

Now i feel weak

Heh, she benched 330 at 2015

[gbullock32]

Heh, she benched 330 at 2015

More impressed by the raw lifts... damn.