How many calories to log for 5x5?

mustgetmuscles1

In your opinion, at what point of bf% should a person start focusing on cycling gaining and cutting instead of doing both at once?

Totally personal preference. If you want to be lean all year long you should try to get as low as you can. Then while you are in a calorie surplus (bulking) try to manage calories so that fat gains are minimized. This will allow you to look lean for a very long time while adding muscle mass.

If you dont mind a little extra fat or get lazy or tired about counting calories so strictly then you can bulk anytime you want.

Most of the research I have done has suggested that an average male can gain 1-2 per month of muscle mass. Anything above that will most likely be fat. A lot of bodybuilders try to get down to 8-10% and then bulk to 12-15% before they start a diet again. How long it takes to get that BF increase will depend on a lot of factors.

cedarghost

In your opinion, at what point of bf% should a person start focusing on cycling gaining and cutting instead of doing both at once?

Totally personal preference. If you want to be lean all year long you should try to get as low as you can. Then while you are in a calorie surplus (bulking) try to manage calories so that fat gains are minimized. This will allow you to look lean for a very long time while adding muscle mass.

If you dont mind a little extra fat or get lazy or tired about counting calories so strictly then you can bulk anytime you want.

Most of the research I have done has suggested that an average male can gain 1-2 per month of muscle mass. Anything above that will most likely be fat. A lot of bodybuilders try to get down to 8-10% and then bulk to 12-15% before they start a diet again. How long it takes to get that BF increase will depend on a lot of factors.

Thanks. I still have such a long way to go as far a fat (I'm at 24%) that I think I may continue focusing on cutting and hold off on the 5x5.

mustgetmuscles1

Thanks. I still have such a long way to go as far a fat (I'm at 24%) that I think I may continue focusing on cutting and hold off on the 5x5.

You can do both. 5x5 is a great strength program that will promote muscle retention and increase strength even while in a calorie deficit. Throw in a little high intensity cardio or HIIT for some cardiovascular/respiratory health and some extra calorie burns and you are good.

I wanted to get much lower in BF but just got tired of eating at a deficit after a year and decided to add muscle and strength for the winter instead. There is no rules just do what makes you happy.

jacksonpt

I've been doing 5x5 for about 8 months. An hour burns approximately 175-225 calories. This includes 5min warmup and my normal TDEE of 70 per hour, as well as an additional 100 crunches on an exercise ball).

So not very much...lol.

How do you know that?

jacksonpt

You can do both. 5x5 is a great strength program that will promote muscle retention and increase strength even while in a calorie deficit. Throw in a little high intensity cardio or HIIT for some cardiovascular/respiratory health and some extra calorie burns and you are good.

This.

Strength training and weight/fat loss are not mutually exclusive... try to stop thinking about them that way. Strength training is actually a fundamental part of LBM retention, which is key to burning fat and not muscle when losing weight.

cedarghost

Well, I did my first night of 5x5 tonight and I have definitely missed the feeling of lifting heavy. Definitely going to stick with it for a few months, eat at a slight deficit and throw in another day of HIIT. I really appreciate all the advice. Helps me to put things into a better perspective to get other opinions on things.
Oh....new personal best for me on squats tonight too. 350...... still not what I used to lift back in the day, but it's a good leap from where I was a few months ago. In fact, almost 100 pounds more than a few months ago when I started back lifting. :drinker: