Only cut enough calories till you see the results you are after.
Resist the urge to do a deep cut-particularly while lifting heavy. The suggestions above coincide with what I did at that time. I managed to get to 310 lb squats before I had to switch to a weekly progression program. This helped me push myself for another couple months. I switched to Starting Strength (which is 3x5, and swaps power cleans for barbell rows) about that time. This lasted for a good while, but 5x5 was a bit much on squats when I got to where you are now. I gained weight, but lost fat while doing StrongLifts and Starting Strength (consecutively). High Intensity Interval Training such as Tabata style sprints, or other body weight exercise will also help. Do have carbs after you train, but don't overdo them and keep them low on rest days.Ĭonsider adding HIIT to help speed up fat loss. If you try to get most of your Calories in protein form, you will do better trying to lose fat. I would recommend 2000 or 2100 on training days. 1800 Calories is the absolute minimum I would recommend you trying to eat in a day, and that only on rest days. The bottom line is that the more you cut, the more your body will have problems trying to adapt and get stronger. Visual estimation is about as accurate as most other common forms of BF testing. Above 30% body fat, it's pretty useless to guess by site. You can use the pictures in Leigh Peele's blog for visually estimating body fat. A common suggestion with these programs is to eat to support the program. In order to keep increasing the amount you can lift, your body will need to use increasing amounts of energy. Rest days are required between training sessions.Train whole body with major compound lifts.StrongLifts and Starting Strength have the same basic principles behind the program: It's good that you know about how many calories are necessary to maintain your weight.
DOES STRONGLIFTS 5X5 BUILD MUSCLE PLUS
So yes, keeping calories down while doing StrongLifts, plus cardio, works (or at least worked for me) to lose weight (hopefully fat). I was taking in around 140-160g protein, around 130 carbs max, and 15g fat a day.
I was extremely tired and would fall asleep super easily. In the morning, I had a protein shake as a meal replacement. I ate tons of chicken, fruit for carbs, and low fat cheese and yogurt and gallons of water a day. I was 210 lbs on day 1, and at week 6 I was 192 lbs (18 lbs of weight loss). I took a rest day which was also my cheat day when once a week I would would have an additional 500 calories. I ate around 2000 calories a day, which is about a 1000 less than I need to maintain my weight calories and also is very extreme. I would do my 5x5 in 30-40 minutes and do 20 in cardio, and on rest days I did 20 minutes of cardio.
I had cut a serious amount calories and maintained my diet with loads of protein and low fat. I actually lost 5% body fat right after surgery by doing the 5x5 SL.
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