Running a deficit and 5x5 training

scottywor

So based on what I have read and suggestions from others, I think I will be starting a 5x5 routine next week.

Now I know that strength builds muscle, but if im still running with a 20%-25% deficit (500-650 for me), is the 5x5 the best option? Will I cut if Im on a deficit, obviously it will be near impossible to build muscle while running such a deficit. Thats not what Im looking for. I am looking for Fat Loss. But I understand that these lifts get heavy over time and if your not eating enough to build and repair muscle, how long can it be sustained. I hit my macros every day, pretty much, at present doing 40/30/30. Would it be adviseable to increase protein intake to say 35 or 40% knowing that increased protein will offset any muscle loss during cut, while doing 5x5 on a deficit? I also want to fit some cardio in during this time.

Would I be better off say training each body part 2x a week, with both tension (heavy,low rep), and metabolic training (light, high reps), in some kind of upper/lower split? And throw in some Mod cardio in there a few days?

Currently I do a total body 3x a week, 3 sets 10 reps, and cardio 3-4 x a week.

Thoughts?

Also have been reading a lot about IF, etc. Looking at Leangains, but I will post that one seperately...

JNick77

So based on what I have read and suggestions from others, I think I will be starting a 5x5 routine next week.

Now I know that strength builds muscle, but if im still running with a 20%-25% deficit (500-650 for me), is the 5x5 the best option? Will I cut if Im on a deficit, obviously it will be near impossible to build muscle while running such a deficit. Thats not what Im looking for. I am looking for Fat Loss. But I understand that these lifts get heavy over time and if your not eating enough to build and repair muscle, how long can it be sustained. I hit my macros every day, pretty much, at present doing 40/30/30. Would it be adviseable to increase protein intake to say 35 or 40% knowing that increased protein will offset any muscle loss during cut, while doing 5x5 on a deficit? I also want to fit some cardio in during this time.

Would I be better off say training each body part 2x a week, with both tension (heavy,low rep), and metabolic training (light, high reps), in some kind of upper/lower split? And throw in some Mod cardio in there a few days?

Currently I do a total body 3x a week, 3 sets 10 reps, and cardio 3-4 x a week.

Thoughts?

Also have been reading a lot about IF, etc. Looking at Leangains, but I will post that one seperately...

Yes, lifting with maximal strength weight is fine on a deficit. You may experience minor hypertrophy but you will defnitely increase your strength and go through body re-composition.

Diet wise you may want to look at 40/40/20 (pro/carb/fat) on lifting days and then 40/15/45 (pro/carb/fat) for non-lifting days. The non-lifting days may include cardio though.

From a programming perspective the various 5x5 methods are fine if you're a beginner but I don't feel they're a good long-term training system. I'd prefer 5/3/1, Westside for Skinny *kitten*, or the Westside Conjugate method.

scottywor

Thanks Jnick,

I just didnt want to lift heavy if I was going to be spinning my tires so to speak, but it does make sense. I will decide when i get to my chosen BF% if I will increase intake beyond maintenaince for hypertophy or not.

I have been pretty close to 40/4/20 on training days actually, as Im always over my protein, usually by about 10% or so. Off days have been same, I have had good results from this too. I just wanted to opitmize my fat loss, as it seems to have slowed a bit..

I have been thinking of combining training with IF approach.

Thanks again