Stronglifts 5x5 + b210k + calorie deficit = too much?

paulbrttn

So I completed c25k last week and have completed 3 runs of 5k this week.
I have another 25 lbs to lose and currently have my loss set at 1lb per week.
I'm intending to start strong lifts today and the 10k training on Sunday, working weights and cardio on alternating days. I realise my gains may not be as quick by doing both but have a 10k charity run booked for November and would like to start some strength training.
The question is whether this would be ideal while eating at a deficit. Would I be best to leave the loss at 1lb per week and eat back 50-75% of calories burned, drop loss to 0.5lb per week and still eat back 50-75%, eat at maintenance and eat back 50-75% or eat at maintenance and not eat back any exercise calories.
All opinions and reasons are welcome.
Thanks

Packerjohn

As you said, training bothwon't get the optimum results from either but you can improve in both strength and cardio fitness

I would just adjust your calories so you are maintaining your target weight loss.

Best of luck.

lorrpb

Make sure you're eating back enough cals yo furl your workouts. Make sure you take adequate rest days., listen to your body. Good luck on the 10k!

jtcedinburgh

As someone in a similar-ish position, I doubt you'll be able to do the running for at least three days after starting the SL5x5 squats. I know I struggled!!! Found it really easy at the time, but that deep squatting uses parts of the muscles running doesn't touch. I did a social half-marathon distance run yesterday, and struggled towards the end as a result of doing day 1 of SL5x5 on Wednesday evening....

paulbrttn

jtcedinburgh wrote: »

As someone in a similar-ish position, I doubt you'll be able to do the running for at least three days after starting the SL5x5 squats. I know I struggled!!! Found it really easy at the time, but that deep squatting uses parts of the muscles running doesn't touch. I did a social half-marathon distance run yesterday, and struggled towards the end as a result of doing day 1 of SL5x5 on Wednesday evening....

I can take a 3 day hit if necessary, training program is only 6 weeks and have over 10 weeks til the run

I'm going to do the running in the evening and lifting the following morning which should in theory give me 36 hours recovery before the next run, hopefully that's enough to not impact too much, so:
Mon pm= run
Tue am=lift
Wed pm=run
Thur am=lift
Fri pm= run
Sat am=lift
Sun = REST!!!

Then once I've done the 10k will switch it around to focus on lifting

I'll just gauge calories to make sure I have enough energy and don't put on any weight. Other than that not aiming for a magic number

jtcedinburgh

Well, let us know how you get on!! I'd be very interested in hearing how you cope with the first few SL5x5 sessions, as I was very surprised how sore I felt the day after. And the day after that.....

StealthHealth

I was running more than a typical 10k training program (maintaining 1/2 mara fitness levels and attempting to increase pace) but I couldn't do it.

I'd advise picking 2 of the three:

• Fat loss
• Strength increase
• Improving running distance or speed

McCloud33

I basically did this and it worked well. To answer your question about how to set up the calories, I'll ask another question. Is your goal to lose 1lb/wk or is it to just keep losing something. I'm assuming the whole 50-75% is because you don't trust the calorie burns whatever you're using? Also, have you ever lifted before or is this going to be a first REAL weightlifting?

I ask these two questions because I've never really gotten the whole, "only eat back part of your calories". If you're not losing as much as you want, just drop your daily calories by 1-200 until you're losing what you want. The second question goes more into expectations. If you've never lifted before, you might be able to get some noobie gains in muscle. This is going to offset some of your fat loss and so it might seem like you're not losing as fast.

Here's a picture of the fist 12 weeks that I was on SL5x5 and was running on the off days. I only dropped 3 lbs, but I think that the visual appearance was a bigger difference.

paulbrttn

Thanks for the input.

If it comes to it and I have to sacrifice one of the goals it would probably be fat loss at the moment, think I'm riding a high at the moment from completing the c25k when finding the motivation to exercise regularly has generally been my downfall. I think starting a lifting program while I have a fitness goal for November will make me more likely to stick with it.

Ideally I'd like to still lose something but whether that's 1lb a week or a month I can live with it.
I'm using strava to track my runs and it seems to give fairly high numbers for calorie burn.

This will be my first real attempt at lifting, obviously I've picked up some weights before but never followed a program or done it regularly.

BrianSharpe

I'm doing SL & running (training for a half-marathon) and found that as my long runs got longer and the weights got heavier that squatting 3 x weekly was not an option - too little recovery time. I've dialed it back to squatting 1 x weekly and things are good.

If you're new to running and weight lifting I'd suggest proceeding with caution, pay attention to signs of fatigue and then work on your priority.

CarlydogsMom

Well, whatever you decide, note that when weightlifting, especially as a newbie, is placed into your equation, take whatever reading is on the scale with a pinch of salt. Fluctuations in weight can vary pretty substantially when undertaking serious weight training--as your muscles repair/recover, you will likely retain water, which can make that scale move up to 5 pounds a day!

Frankly, if you have an upcoming major run (November, right?) and are starting strength training, I recommend you use this opportunity to practice maintenance and enjoy the new "gainz" you'll make with strength training, and keep your body fueled appropriately for both running and lifting. Honestly, with the normal scale fluctuations you'll be seeing, it'd be good for your mind to know that you aren't pressuring yourself to KEEP LOSING KEEP LOSING WHY AM I WEIGHING MORE WHAT AM I DOING RRRRROOOONNNNNGGGG??? Then, when your major run is done, start on a deficit again. You're body will be more used to the water-weight/muscle repair process and you'll be on a more even keel for measuring weight loss.

So just give yourself time for your body to adjust, don't freak out over scale readings, and listen to your body.

JenHuedy

BrianSharpe wrote: »

I'm doing SL & running (training for a half-marathon) and found that as my long runs got longer and the weights got heavier that squatting 3 x weekly was not an option - too little recovery time. I've dialed it back to squatting 1 x weekly and things are good.

If you're new to running and weight lifting I'd suggest proceeding with caution, pay attention to signs of fatigue and then work on your priority.

I had the same experience. I dropped to 3x5 for squats (was 6 months into stronglifts by then anyway) and just 2 days per week once my HM mileage got over 25 miles per week and the speed work increased. Take it a week at a time and adjust if you start to feel like you're not recovering from your workouts.

And don't be surprised if you don't lose any weight. I thought the HM training would be great to shave off 5 pounds so I could be in good shape for a recomp in the fall. Then I found out what people mean by "runger".

SueInAz

I really don't see much of a problem here. You're only running up to 10K, not ultra-marathons. You're also not expecting to turn in a world class time, I'm sure. You're just starting a lifting program not trying to get ready for a competition. I'm sure you already know that you can't really gain muscle and lose fat at the same time, so no unrealistic expectations of seeing muscle gains, and you'll still maintain muscle while eating at a deficit, lifting and running. The only two downsides I see are:

1. You'll have to deal with dead, tired legs on some days
2. You may find that you can't eat at as much of a deficit as you'd like if your hunger increases

I'll echo that working legs and running at the same time can be tough. Your plan to lift in the mornings on one day and then run in the afternoons the next will give you max recovery time, though.

For me, running is the priority, too. Right now it's off-season for running here so it's not a big issue for me but once I get into running more than 6 or 7 miles a day, and longer on weekends, I usually stop the heavy leg stuff and just keep doing core and arms for strength. I then pick up legs again when half marathon season ends. If it gets too much close to race time you might do the same and definitely don't do legs that last week or so; you want your legs nice and fresh for the race.