Stronglifts/Prisoner Workout

srv524

I'm 31 and I've been working out off and on since I was 12. I've probably got around 22% bodyfat now, having dropped 30 lbs a couple yrs ago (since put 12 back on but cutting that out again). My main goal is to drop weight while also building lean muscle mass again. I'm not looking to get huge or ripped. Lou Ferrigno was my idol growing up but now I'm more of a Frank Medrano fan - lean muscle, not jacked, more of a lean crossfitter type.
I do weight intervals as part of a group class at my gym but looking to change styles. My body responds more to weights than intervals so I'm looking to do a switch to either Stronglifts or a Prisoner Workout (pull-ups, pushups, core, dips) style. I also run 5k's/10k's, play basketball, and do Tough Mudder which is why I want to build lean muscle without getting too bulked up so that I can maintain my athleticism.
My first goal is nutrition which I need to get better at. Obviously, you can't bulk up without lots of protein so I feel that if I consume about 100g of protein a day (I'm currently 206 lbs) then I'll be able to gain that lean muscle mass without bulking up too much (using the 1-2g of protein per bodyweight rule of thumb).

Does anyone have any insights into either workouts or workout routines for building lean muscle? And nutrional plans as well? I used to be a traditional 3 sets of 8-12 reps guy and that helped add muscle but now I'm looking to trim that up.

McCloud33

A few things...

You're not going to add muscle while dropping fat at any reasonable rate that you're looking for. You're going to be better off doing a progressive weight program while you're in a calorie deficit in order to hold onto the muscle that you already have while shedding the fat. More than likely, this is all you need to do if you're looking more for the "Medrano" look. It's going to require a pretty low BF% though.

Second, eat more protein than that. Some places say a minimum of 1g per lb of bodyweight, or I've also seen 1g per lb of LEAN bodyweight. Either way, 100g isn't close. If you go with the latter and based on your assumed 22% BF, it would be 206x.78x1g=160g of protein.

Don't worry about building muscle until you get down into the 10-15% range. For you I'd guess that will be in the 165-175lb BW range. If you don't like how much muscle you have at this point, then you can start to add more calories which, if combined with a heavy lifting program, will help you add muscle and strength.

I was where you were about 2 years ago now, so all of the above is just what I've picked up since then. I went from 235 to 168, bulked back up to 190 and now cutting fat again. If you have any other questions feel free to ask.

srv524

Thanks for the advice. I just don't want to consume a lot of protein and end up bulking instead of cutting and building lean mass as I lift. I know that any guys with ripped abs/muscles like that have under 12% BF which is what I'm shooting for (eventually).

I guess my question is should I cut calories/BF using cardio/weights like I've been doing and if so, what types of lifting should I do? I know that muscle weighs more than fat so I can drop bf% while still maintaining/adding weight.

jimmmer

srv524 wrote: »

Thanks for the advice. I just don't want to consume a lot of protein and end up bulking instead of cutting and building lean mass as I lift. I know that any guys with ripped abs/muscles like that have under 12% BF which is what I'm shooting for (eventually).

I guess my question is should I cut calories/BF using cardio/weights like I've been doing and if so, what types of lifting should I do? I know that muscle weighs more than fat so I can drop bf% while still maintaining/adding weight.

1) You bulk by lifting adequate volume and eating in a calorie surplus. Beyond a certain amount, protein is overrated when adding muscle. Carbs are your friend if you want to add mass.

2) You're not going to build much, if any, lean mass whilst cutting. Lifting while cutting is mostly a game of preserving your existing lean tissue and increasing strength. This is how you get to a low enough bf% to make bulking effective.

3) Any non-stupid beginner routine (Stronglifts, All Pro SBR, etc) coupled with a calorie deficit will get you cut and strong. Then adding in a slight calorie surplus (say 250-500 cals a day) will add lean mass and keep the fat deposits to a minimum.

4) You're not going to wake up looking like Lou Ferrigno. Fact is, most modern crossfitters carry a decent amount of mass compared to most people you see walking around IRL. You'll have to work very hard to achieve that much mass at a low bf%.

AllanMisner

As a 31 year old man, your opportunity to build a ton of muscle is limited unless you take some performance enhancing drugs. If you lift heavy, rest/recover, and eat adequate protein, you can gain muscle. The term "lean muscle" is a fallacy just like the word “toning." Muscle is muscle, fat is fat. If you are eating at a deficit, you’ll lose fat. Lifting will help you retain and potentially gain muscle.

You can lose fat and gain muscle at the same time. I’ve done it. My clients have done it. But it takes discipline, hard training, and optimizing your hormones (reduced stress, good sleep, and a good eating plan). Most people prefer to optimize one over the other so they’ll see results faster.

As for the protein, how much you need is an individual thing. For me 100g is sufficient (I’m at around 205lbs right now). Any excess protein is converted to glucose and may be stored as fat. So, try something and tweak as you go. If you’re fully recovering from your workouts, sleeping well, and not gaining fat, you’re good.

On training, the 8 - 12 rep scheme should work fine for basic hypertrophy. You can go with lower rep ranges for more of a strength focus. You’re not going to look like Lou. But you can train and eat to get a better overall body composition, which is what I think you’re really after.

Allan Misner
NASM Certified Personal Trainer (Corrective Exercise Specialist, Fitness Nutrition Specialist)
Host of the 40+ Fitness Podcast

srv524

I sound like a novice by how I word things on here sometimes. I get the basic principles of cutting, bulking, building muscle etc. I'm looking to lose weight while adding muscle, plain and simple. I just want to avoid adding excess mass or adding weight in the process. And as long as I maintain a calorie deficit, I'll be able to do that as long as I maintain a good diet and ample protein intake.

rileysowner

srv524 wrote: »

I sound like a novice by how I word things on here sometimes. I get the basic principles of cutting, bulking, building muscle etc. I'm looking to lose weight while adding muscle, plain and simple. I just want to avoid adding excess mass or adding weight in the process. And as long as I maintain a calorie deficit, I'll be able to do that as long as I maintain a good diet and ample protein intake.

The only way to cut fat and add muscle is a recomp. They are really slow.

Chieflrg

srv524 wrote: »

I sound like a novice by how I word things on here sometimes. I get the basic principles of cutting, bulking, building muscle etc. I'm looking to lose weight while adding muscle, plain and simple. I just want to avoid adding excess mass or adding weight in the process. And as long as I maintain a calorie deficit, I'll be able to do that as long as I maintain a good diet and ample protein intake.

There is solid advice above here.

You will not lose weight while gaining muscle. Gain muscle with minimal fat or lose fat while losing minimal muscle.

I'm 46, 6'3" 225lbs. at 13%-14% bf. I eat lots of ice cream every day even on a cut so it's more about hitting your macros and your goal for cals with a progressive lifting program.

Like mentioneded above protein isn't king for bulking it's more important for retaining muscle while your cutting.

Also remember when your running as much as you do its not as easy to gain muscle. One will suffer either your gains or your running. Focusing on which is more important is something you need to prioritize.