Non time sensitive discussion about routine

smittybuilt19

I've been running stronglifts 5x5 for 9 weeks at a calorie surplus. My strength gains have been very pleasing, I have failed on all lifts except squat so far. I have only had to deload on OHP. The initial 12 week "test run" as Mehdi calls it will be ending for me at the end of August. There is a 5K race at the end of October that I would like to run. I would like to continue stronglifts 5x5 while re-running C25K and cutting my calories by about 200 in hopes of losing some fat.

5x5 is getting heavy and is taxing the crap out of me right now. I can't imagine cutting calories and adding jogging back into the mix.

Nutshell: I plan to SL *5x3* M,W,F. C25k T, TH, Sat. cutting my current calorie goal by approx 200. I plan to do this from August 1st to October 31. I plan to resume SL 5x5 and my current calorie goal (maybe more) starting in November, and dropping running.

So, lol, thoughts? Discussion? Did I ramble enough? it's bedtime, got deads in the morning.

SideSteel

I'm assuming you meant 3x5 (3 sets of 5) rather than 5 triples?

Sarauk2sf

Tagging

smittybuilt19

SS, yes 3 sets of 5. Sry

SideSteel

In my opinion it sounds reasonable as a starting point as long as you are continuously monitoring:

Gym performance
Rate of weight loss
Recovery/how you feel/etc.

and make adjustments to your plan based on the above.

SideSteel

In my opinion it sounds reasonable as a starting point as long as you are continuously monitoring:

Gym performance
Rate of weight loss
Recovery/how you feel/etc.

and make adjustments to your plan based on the above.

Actually I jumped the gun on that reply up there ^^^


IF you are currently in a surplus, and you plan on adding activity and only reducing calories by 200, I would actually be surprised if that puts you in enough of an energy deficit.

The previous reply regarding monitoring the metrics I've listed still applies, but I would expect that the added cardio, the reduction in training volume in the gym (removal of a few sets) and the reduction of 200 calories, is probably only going to give you a very mild caloric deficit.

This is pure speculation on my part, so paying attention to what actually happens and reacting to it will ultimately be the key part of this.

Sarauk2sf

Also, just to add to what SideSteel has mentioned, you will want to pay attention to any recovery issues the lifting is causing with your running (for example, you may want to squat only 2 x a week rather than 3).

smittybuilt19

SideSteel - I hadn't thought about it like that (being a very mild deficit, which could easily be erased by logging inaccuracies). I will monitor and adjust accordingly. Thank you for the suggestions!

Sara - Recovery, in particular, edges out fat loss as my greatest concern here. I will definitely listen to my body in regards to recovery hoping that the reduced SL volume will help with the running program. Thank you too!

Sarauk2sf

Locking so we can track active threads better. If you have further questions, please PM me, and include a link to this thread and I will unlock so you can pose them.