Starting SL 5x5 on Monday

nykdem

Hi there. I started on MFP (for the 2nd time) on 4th January and joined a gym at the same time. In my ignorance I went to the gym every day and did 20 mins of cardio then alternated upper and lower body workouts with the weights machines and smith machine. It is only since doing loads of research that I realise that I've been following the wrong course and that my gym doesn't cater for people wanting to do SL 5x5.

Therefore I have changed gyms to one that has a far more extensive free weights area, a power rack and Olympic bars etc. I get my induction at my new gym on Monday and will go straight into starting SL. I have to tell you though that I'm pretty nervous about the prospect and scared s**tless of making a fool of myself. I'm a 45 yr old guy who is carrying around 47lbs of fat and is a real weakling .............. I can't even do a pull up!!!

This is my main reason for choosing the SL programme. I'm hoping that it will help me to lose weight, build up my strength (and my confidence) and negate the necessity for a training bra for my moobs and a girdle for my gut!! lol

I do have a couple of questions for those of you who are more experienced, if that's ok.
1) I'm currently eating at quite a large calorie deficit to lose the fat. Will I have to change that immediately as I start SL or wait until most of the flab has gone? And then what do I change my eating pattern to?
2) I have been going to the gym every day up until now and doing split routines. I'm worried that if I have days off I might lose my momentum. Could I go on my SL days off and just do light weights or do you suggest staying away from exercise/weights on the rest days? There are a lot of cardio things I can't do due to not being able to do high impact exercise because of a health condition.
3) As a pathetic, podgy weakling can I really expect to see results in fat loss and strength over the 12 weeks or is this programme really only suitable for those with initial strength and fitness behind them?

Many thanks for reading my post and if you take the time to comment, cheers. Much appreciated.

jfan175

1) Follow the guidelines here and get your protein in.

2) Don't lift on your off days, but if you're that overweight some cardio won't hurt

3) If you eat at a modest defecit, you'll definitely see results after 12 weeks. 1-2 lbs per week= 12-24lbs of fat loss. And you'll rearrange things....you'll be gaining muscle.

The first few weeks will be really light, like you're not even working. Don't rush through this phase, concentrate on keeping your form perfect. Watch the videos and listen to what he says for eac lift. Also, don't worry about what others think when you're using the empty bar and little plates. The temptation will be there to pile on the plates, but you need to work on your form and let your ligaments and tendons adjust to the loads.

If you really want to shed the fat, have you thought about a round of P90X before hitting a strict lifting program? It really transformed my body and got me in great physical shape. If you're hitting the gym everyday now, it sounds like you have the time to devote to the program.

Slamdunkpro

1) I'm currently eating at quite a large calorie deficit to lose the fat. Will I have to change that immediately as I start SL or wait until most of the flab has gone? And then what do I change my eating pattern to?
2) I have been going to the gym every day up until now and doing split routines. I'm worried that if I have days off I might lose my momentum. Could I go on my SL days off and just do light weights or do you suggest staying away from exercise/weights on the rest days? There are a lot of cardio things I can't do due to not being able to do high impact exercise because of a health condition.
3) As a pathetic, podgy weakling can I really expect to see results in fat loss and strength over the 12 weeks or is this programme really only suitable for those with initial strength and fitness behind them?

Many thanks for reading my post and if you take the time to comment, cheers. Much appreciated.

1. I didn't change except I upped my protein on lift days.
2. I had a hard time adjusting to only 3 days / week. I did light cardio like walking on off days (and for the first couple of weeks after 5x5 until the weights starting getting interesting) just to keep the routine. When you start challenging yourself on the 5x5 program you'll need the rest day and be glad for it.
3. I'm starting week 4 and I've seen changes and I was (still sort of ) a blobish weakling.

nykdem

Thanks guys. I shall definitely follow your advice and ill keep you posted as to how I get on.