Would this be any good for a fat loss/muscle gain program?

thatch1234
thatch1234 Posts: 276 Member
in Fitness and Exercise
Hey guys been doing 5x5 for a little while literally a few weeks, but i miss some extra work on my arms. I want to lose fat as im at like 26% and also weight. I eat at a small deficit but i also want to try and gain some muscle or atleast get it nice and defined for when the fat comes off. I looked into this can you give me some views on wether it would be good to switch to. I have no problem with 5x5 its a great program that has actually made me stronger in my lifts which is why im adding to it.

Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Barbell Shrug 3x8
Skullcrusher 3x8
Chins 3x5-8
or Striaght Bar/Incline Curl 3x8


Workout B
Squat 5x5
Deadlift 1x5
Standing Press 5x5
Barbell Row 5x5 -10%
CGBP 3x8
Straight Bar or Incline Curl 3x8


Thanks in advance

Replies

  • thatch1234
    thatch1234 Posts: 276 Member
    Bumpety Bump
  • thatch1234
    thatch1234 Posts: 276 Member
    Bump
  • allen_ac
    allen_ac Posts: 64 Member
    Program is fine but you won't gain any muscle on a deficit, so you can either choose to bulk and build muscle + strength or cut and maintain / improve strength only, no muscle building

    *Unless you're still new to training
  • ChrisM8971
    ChrisM8971 Posts: 1,067 Member
    Well I hear that lifting (or heavy lifting) helps you to lose BF while maintaining more LBM when eating at a deficit. Gaining muscle however will require you to eat a surplus of calories.

    In both cases make sure you eat enough protein in your diet
  • sierra_12
    sierra_12 Posts: 249 Member
    Program is fine but you won't gain any muscle on a deficit, so you can either choose to bulk and build muscle + strength or cut and maintain / improve strength only, no muscle building

    *Unless you're still new to training

    This. The program you're doing sounds fine. But like she said, you won't gain muscle while eating at a deficit. But since you're still trying to lose fat, I would continue to eat at a deficit until you burn off the fat that is covering the muscles you already have. And since you're doing strength training you won't lose any of the muscle definition that you already have, you will maintain that and then once the fat comes off the muscles will show very nicely.
    I think you're following a good plan, I would stick to what you're doing (:
  • thatch1234
    thatch1234 Posts: 276 Member
    hmmm, Sometimes i just think ditch the weights and do cardio to get rid of the fat so i can start bulking. I been at it for about 7 months on and off though which is my own fault. Just feels like its going to take forever!
  • allen_ac
    allen_ac Posts: 64 Member
    hmmm, Sometimes i just think ditch the weights and do cardio to get rid of the fat so i can start bulking. I been at it for about 7 months on and off though which is my own fault. Just feels like its going to take forever!

    Well hopefully you don't take that route, you can still lose a good amount of weight per week at 20%++ bodyfat and get stronger in the meantime. Plus you'll maintain muscle mass, no point working all that hard for 7 months and then ruining it with cardio only, whatever you did work for underneath is still very hard earned. so don't be too hasty with your decisions
  • allen_ac
    allen_ac Posts: 64 Member
    The program you're doing sounds fine. But like she said

    I'm totally a dude...but i guess my manboobs must stick out , lol jks whatever floats your boat
  • ChrisM8971
    ChrisM8971 Posts: 1,067 Member
    You are doing this the right way and it will always be slow. I am no expert but I do read a lot, here and in general and while I think cardio is great for weight loss, if lifting preserves more LBM then you will be starting from a much better place when starting to build muscle when you are happy with the fat loss.

    Main thing is, don't get discouraged you have lost 16 lbs already and thats no mean feat.

    Maybe you should take body measurements monthly and use some on-line BF% measurement sites to track your BF% as well. Please remember that those BF% sites are just a guide but a great tool to add to a tracking system if you include weight and measurements :smile:
  • rachmaree
    rachmaree Posts: 782 Member
    You are doing this the right way and it will always be slow. I am no expert but I do read a lot, here and in general and while I think cardio is great for weight loss, if lifting preserves more LBM then you will be starting from a much better place when starting to build muscle when you are happy with the fat loss.

    Main thing is, don't get discouraged you have lost 16 lbs already and thats no mean feat.

    Maybe you should take body measurements monthly and use some on-line BF% measurement sites to track your BF% as well. Please remember that those BF% sites are just a guide but a great tool to add to a tracking system if you include weight and measurements :smile:

    ^^great advice^^ Slow and steady. Keep at it with the weights, it's worth it.
  • action_figure
    action_figure Posts: 511 Member
    Nah. I think that way leads to burnout. Stick with the weights and eat at a deficit. It will happen.

    Edit "that way" = "ditch the weights and stick to cardio" Sorry, I didn't do the quote thingy right.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    hmmm, Sometimes i just think ditch the weights and do cardio to get rid of the fat so i can start bulking. I been at it for about 7 months on and off though which is my own fault. Just feels like its going to take forever!

    well if you do that be prepare to lose LBM too.

    I've been at it for 7months too and had the same thought this week...I just wish it was faster but....

    It isn't going to take forever.......it will take another 6-12months maybe...isn't that worth it...

    Think about it....by late summer early fall we both should be right where we want...Yah.
  • thatch1234
    thatch1234 Posts: 276 Member
    Thanks for all the positive reinforcement guys, We all have been in this position i guess. It just sometimes feel like your warking your butt off for no results but i guess the magic is happening underneath the moobs lol

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