lowering body fat percentage

thekyleo

well i'm just going to do the 5/3/1 lifting and still running. gonna cosume at least 175 grams of protein a day.

Add the Big But Boring (BBB) to 5/3/1 and you should build muscle while getting stronger. BBB is killer. Good luck and let us know how it works out.

Tom

This ^^^^ Lifting will work and give you results but you have to GRIND. It's not a easy road....it takes time and a damn lot of patience.


In other news....

Perhaps yet ANOTHER thread should be started to continue this protein debate :ohwell:

Curious by what you mean by "grind"

Put in work

Yes that is what I meant by "grind", thanks

I think the other thing here is consistency. To lose BF you need to be in a deficit, but a good strength training program will help you to retain your LBM. You have to commit to both your diet and exercise and that is when you will see results.

I have committed thus far and have lost a significant amount of weight and built muscle. Now i want to lose the fat so the muscle can be seen

heybales

I have committed thus far and have lost a significant amount of weight and built muscle. Now i want to lose the fat so the muscle can be seen

So your lifting should reach a plateau since you aren't going to be able to feed it enough for more improvements.

Just gotta accept that fact, you've been doing it long enough and make enough great progress, further progress will be slow and far between. Doesn't mean you don't keep it up though, since it'll still help burn fat during repair.

You may have been eating a lot closer to maintenance than you thought, or perhaps a whole lot less, too much, and body adapted and you lost your deficit. Either way, just confirm you started on the high side, and then reduce calories by 100 daily.

If you like the rough estimates of the 5 level TDEE chart, you can just use the formula it's based on and make it not as rough. But more to applying your time correctly. As someone else mentioned, is 4 hrs weekly of walking the same as running the same as lifting, and where does an active job go in there?

Try this for better rough guide still using the formula that TDEE chart is based on.
http://www.myfitnesspal.com/topics/show/1018768-better-rough-estimate-of-tdee-than-5-level-chart

Someone else did mention a point though you backed up, hard to take a needed break on non-lifting days.

Exercise tears down if done right, but it's the rest for recovery and repair that has chance to build back up.
If you don't allow that, you could be eating in surplus and see poor progress too. Even worse in a diet.
So don't do anything intense with same muscles on day after, let them fully repair and get the most benefit from the lifting.

And that protein amount of 1 gram / lb of weight can be overkill, if it's hard to meet it don't worry about. If meeting it makes you miss some desired carbs, that's no good either. Here's one review of studies and what amounts were useful.
http://www.myfitnesspal.com/topics/show/978858-protein-needs-and-calculating

thekyleo

I have committed thus far and have lost a significant amount of weight and built muscle. Now i want to lose the fat so the muscle can be seen

So your lifting should reach a plateau since you aren't going to be able to feed it enough for more improvements.

Just gotta accept that fact, you've been doing it long enough and make enough great progress, further progress will be slow and far between. Doesn't mean you don't keep it up though, since it'll still help burn fat during repair.

You may have been eating a lot closer to maintenance than you thought, or perhaps a whole lot less, too much, and body adapted and you lost your deficit. Either way, just confirm you started on the high side, and then reduce calories by 100 daily.

If you like the rough estimates of the 5 level TDEE chart, you can just use the formula it's based on and make it not as rough. But more to applying your time correctly. As someone else mentioned, is 4 hrs weekly of walking the same as running the same as lifting, and where does an active job go in there?

Try this for better rough guide still using the formula that TDEE chart is based on.
http://www.myfitnesspal.com/topics/show/1018768-better-rough-estimate-of-tdee-than-5-level-chart

Someone else did mention a point though you backed up, hard to take a needed break on non-lifting days.

Exercise tears down if done right, but it's the rest for recovery and repair that has chance to build back up.
If you don't allow that, you could be eating in surplus and see poor progress too. Even worse in a diet.
So don't do anything intense with same muscles on day after, let them fully repair and get the most benefit from the lifting.

And that protein amount of 1 gram / lb of weight can be overkill, if it's hard to meet it don't worry about. If meeting it makes you miss some desired carbs, that's no good either. Here's one review of studies and what amounts were useful.
http://www.myfitnesspal.com/topics/show/978858-protein-needs-and-calculating

thank you for the information, i will have to take a look at this and start to calculate differently

thekyleo

well i'm just going to do the 5/3/1 lifting and still running. gonna cosume at least 175 grams of protein a day.

So you're going to add strength training, in that rep range it doesn't build much muscle or burn much calories... Bodyfat % is about calorie deficit, not about weight training, cardio, or protein... lower your calories, it's that simple... and as I said before always lift. If you want to do 5/3/1 okay that's fine. Just make sure you know what you're accomplishing with that rep range. It's mostly strength, not much muscle size.

Do you even know what the 5/3/1 program is, it was developed by a powerlifter

yes, it's a routine for "POWER" aka strength. not muscle building "BODY BUILDING"

pretty sure both methods build muscle, you don't have to be a "body builder" to build muscle

KatLifter

yes, it's a routine for "POWER" aka strength. not muscle building "BODY BUILDING"

pretty sure both methods build muscle, you don't have to be a "body builder" to build muscle

QFT. I do Stronglifts and am far from a bodybuilder.