Starting Strength on calorie deficit?
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I have lost 41lbs since I started. I began doing Starting Strength about 2 months in. I have run either SS or a more powerlifting program based on SS for about 3 months. I have seen pretty amazing gains on my deadlift (65-380 for reps) and squat (45-315 for reps). My bench is lagging but still with decent gains (45-175 for reps).
I have eaten in a deficit the entire time. I was morbidly obese to start with and now am getting close to overweight. I am eating 40% of my calories in protein and at a loss rate of 2lbs a week. I can still maintain this as still in obese range. Once I hit overweight range going to cut deficit to 1lbs loss a week. When I don't eat enough protein recovery is harder and longer and that is a concern of mine. 40% seems to be around sweet spot for me. I don't know if this follows any study just what works for me.
Oh and I am 45 and haven't been in close to normal weight range in 15 years.
I'm not following, you're saying you increased your deadlift by 315lbs in only 3 months? It sounds like you could have started a lot higher on your initial lifts when you started. You would have to do 20-25lb jumps consistently all the way up to 380lbs, that doesn't seem sustainable. I've had a run with people lately on internet forums spreading a lot of BS. I'm not saying you're one of them, but can you explain how you did this? This is not typical from what I've read/seen/heard from others doing the program.0 -
I have lost 41lbs since I started. I began doing Starting Strength about 2 months in. I have run either SS or a more powerlifting program based on SS for about 3 months. I have seen pretty amazing gains on my deadlift (65-380 for reps) and squat (45-315 for reps). My bench is lagging but still with decent gains (45-175 for reps).
I have eaten in a deficit the entire time. I was morbidly obese to start with and now am getting close to overweight. I am eating 40% of my calories in protein and at a loss rate of 2lbs a week. I can still maintain this as still in obese range. Once I hit overweight range going to cut deficit to 1lbs loss a week. When I don't eat enough protein recovery is harder and longer and that is a concern of mine. 40% seems to be around sweet spot for me. I don't know if this follows any study just what works for me.
Oh and I am 45 and haven't been in close to normal weight range in 15 years.
I'm not following, you're saying you increased your deadlift by 315lbs in only 3 months? It sounds like you could have started a lot higher on your initial lifts when you started. You would have to do 20-25lb jumps consistently all the way up to 380lbs, that doesn't seem sustainable. I've had a run with people lately on internet forums spreading a lot of BS. I'm not saying you're one of them, but can you explain how you did this? This is not typical from what I've read/seen/heard from others doing the program.
I could have but if you read the program you start light to learn lifts. I could have started maybe the 225-250 range. I had never done a dead before and 2 days ago pulled 405 twice.
Being a fat i actually think helped in squats and deadlifts. Don't discount my body weight until April was 275+. Standing up from a chair was like a 100+ pound squat for normal weight person.
Edit: I forgot, I am not doing large jumps anymore. I am doing micro plate jumps and also am not on Starting Strength now. I am doing a weekly linear powerlifting progression.1 -
I have lost 41lbs since I started. I began doing Starting Strength about 2 months in. I have run either SS or a more powerlifting program based on SS for about 3 months. I have seen pretty amazing gains on my deadlift (65-380 for reps) and squat (45-315 for reps). My bench is lagging but still with decent gains (45-175 for reps).
I have eaten in a deficit the entire time. I was morbidly obese to start with and now am getting close to overweight. I am eating 40% of my calories in protein and at a loss rate of 2lbs a week. I can still maintain this as still in obese range. Once I hit overweight range going to cut deficit to 1lbs loss a week. When I don't eat enough protein recovery is harder and longer and that is a concern of mine. 40% seems to be around sweet spot for me. I don't know if this follows any study just what works for me.
Oh and I am 45 and haven't been in close to normal weight range in 15 years.
I'm not following, you're saying you increased your deadlift by 315lbs in only 3 months? It sounds like you could have started a lot higher on your initial lifts when you started. You would have to do 20-25lb jumps consistently all the way up to 380lbs, that doesn't seem sustainable. I've had a run with people lately on internet forums spreading a lot of BS. I'm not saying you're one of them, but can you explain how you did this? This is not typical from what I've read/seen/heard from others doing the program.
I could have but if you read the program you start light to learn lifts. I could have started maybe the 225-250 range. I had never done a dead before and 2 days ago pulled 405 twice.
Being a fat i actually think helped in squats and deadlifts. Don't discount my body weight until April was 275+. Standing up from a chair was like a 100+ pound squat for normal weight person.
Edit: I forgot, I am not doing large jumps anymore. I am doing micro plate jumps and also am not on Starting Strength now. I am doing a weekly linear powerlifting progression.
This is actually why I like Greyskull LP with the microplates- although I don't have a specific powerlifting focus, the program can be tailored for powerlifting. I love its flexibility and small progression, plus have the last set as AMRAP allows me to hit rep PRs, even if I can't go heavier, which it harder for me to do at a deficit and being generally pretty weak as a beginner.0 -
If you're going to do Starting Strength, I'd suggest you get to one of their coaches to get form checks and help. And you're damned lucky, Dr. Sullivan is in your neighborhood.0
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