Continue with Stonglifts? What to switch to?

DizzyLinds
DizzyLinds Posts: 856 Member
in Fitness and Exercise
Hi,

I've been doing stronglifts for well over a year now. However I'm thinking about switching up to something else. I'm considering a Jamie Eason style programme with spilt routine or the Wendler 5/3/1 programme. I really want to keep my strength gains but also want to start leaning out too....obviously I know a lot of this is diet. I just feel I've hit a huge wall with stronglifts, mentally and physically.

Any ideas?

Replies

  • RECowgill
    RECowgill Posts: 881 Member
    5/3/1 is good, madcow is good. I designed my own after incorporating many ideas from all of the above. I think what you do should depend on your goals and needs. I had some very particular requirements because of injuries I have. So only you can answer this for yourself. I personally lean towards rolling your own if you have the experience for it. Course nothing wrong with sticking with SL, maybe you'll break through that wall with some adjustments rather than throwing it out.

    And you're right, it may have nothing to do with the workout program. It could be all about diet. In theory any of the above workout programs will "lean you out".
  • EpsilonGamma
    EpsilonGamma Posts: 96
    If you want to lean out then you'll have to go on a slight caloric deficit. I would suggest Reverse Pyramid Training if so.

    Also, be aware that you will lose some strength as you are in a caloric deficit.
  • yogicarl
    yogicarl Posts: 1,260 Member
    If you want to lean out then you'll have to go on a slight caloric deficit. I would suggest Reverse Pyramid Training if so.

    Also, be aware that you will lose some strength as you are in a caloric deficit.

    You may lose some muscle mass, but you won't necessarily lose strength to a point, they are not directly related so keep pushing for the high resistance.
  • DizzyLinds
    DizzyLinds Posts: 856 Member
    My diet is what I struggle with in the sense of finding the right calorie requirement for me. I've gone higher and lower but seem to not find the right amount. I generally eat very well when I'm in routine.
  • RECowgill
    RECowgill Posts: 881 Member
    Also, be aware that you will lose some strength as you are in a caloric deficit.

    This is not true. I have been controlling my diet, usually at a deficit, sometimes at maintenence for almost a year and a half and I have gained strength while burning fat. I have even added muscle in that time.

    You can absolutely gain strength on a deficit. It is hard to gain muscle on a slight deficit but not impossible. A high protein diet is key.

    It's more accurate to say that a person *could* lose strength while on a deficit, but is not an absolute by any stretch.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    I certainly gained strength on a 40% calorie deficit in 2012. Lost a lot of muscle mass, too, as my protein intake was all over the place (I only focused on calories).

    As for the OPer, if you want to lose fat, you'll have to eat slightly less than what you're eating now. WRT the routine, you could do the same thing but reduce the mass and increase the reps for a couple of months. I flit between high reps and low reps without any issue of strength loss.
  • RECowgill
    RECowgill Posts: 881 Member
    I certainly gained strength on a 40% calorie deficit in 2012. Lost a lot of muscle mass, too, as my protein intake was all over the place (I only focused on calories).

    Wow that's impressive actually, a 40% caloric deficit for year. And you still made strength gains! For my own part I only do about maybe a 10% caloric deficit, about 200 calories at the most. High-protein diet, around 200 g give or take. Lots of carbs. Then just lift heavy and go hard. A slight deficit like that I'd lose weight very slowly but I was always lifting heavier. But for me even at 200 cal deficit on lifting day is still around 2500 cals, that's plenty of food.
  • astronomicals
    astronomicals Posts: 1,537 Member
    i like 531... i did a 3 day FBW prior to it... i like the autoregulation aspect...

    switch if you're bored or not making gains
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    I certainly gained strength on a 40% calorie deficit in 2012. Lost a lot of muscle mass, too, as my protein intake was all over the place (I only focused on calories).

    Wow that's impressive actually, a 40% caloric deficit for year. And you still made strength gains! For my own part I only do about maybe a 10% caloric deficit, about 200 calories at the most. High-protein diet, around 200 g give or take. Lots of carbs. Then just lift heavy and go hard. A slight deficit like that I'd lose weight very slowly but I was always lifting heavier. But for me even at 200 cal deficit on lifting day is still around 2500 cals, that's plenty of food.

    Yeah, I know. I really struggled with energy. Was eating on average 1700 a day with about 50-70g protein a day. If I rewound to January 2012, I'd eat 2500 kcals/150g protein and focus on lifting. I probably wouldn't bother with any cardio (HIIT)! I expect I'll be in the same position I am now but without all the associated problems from undereating.
  • DizzyLinds
    DizzyLinds Posts: 856 Member
    I just can't get my calorie consumption right. I'm only 4ft 11 and around 58kg. I do try get my protein at 100g plus. I just don't know how much to eat!
  • jimmmer
    jimmmer Posts: 3,515 Member
    If you do one thing for too long, then it can become a grind psychologically. Then that can play into the intensity with which you attack your workouts.

    If things have become stale, then perhaps a split could give you some "zap" back?

    5/3/1 will give you 4 different workouts a week, so that's certainly enough to forestall the feeling of the "same old, same old". I'm not doing 5/3/1 (and I have no knowledge of Eason's programmes) but I am doing an upper/lower split based around 4 of the same/similar lifts, so not too dissimilar. By the time the day for a particular lift rolls around again, it's been so long since you did it last you're practically chomping at the bit to get stuck in.
  • JoRocka
    JoRocka Posts: 17,525 Member
    I just can't get my calorie consumption right. I'm only 4ft 11 and around 58kg. I do try get my protein at 100g plus. I just don't know how much to eat!

    There are lots of formula's to help you but ultimately there is a lot of trial and error and tweaking it till you start getting results you want.

    First- buy a kitchen scale. If you don't have one- you'll find it extremely helpful.
    Secondly- Don't forget to re-evaluate your TDEE/BMR stuff every so often.
    Thirdly- Deloading- changing dietary needs is important- you cannot function at a surplus indefinitely- much like you cannot function at a deficit indefinitely. This is why we have maintenance. Sometimes you just need to stop doing what you are doing pushing FORWARD- and just kind of be- eat maintenance- don't go for big PR's just deload- or back off the lifts a little and enjoy doing some slower work.

    There is nothing wrong with that.

    Changing programs is definitely a viable option as well- but you have other alternatives/options/variables to play with.
  • DizzyLinds
    DizzyLinds Posts: 856 Member
    Yep I pretty much weigh everything, especially meats and grains.
    I've calculated my tdee/BMR but I feel these numbers cause me to gain. I rarely think I eat at a surplus. I don't actually know what maintenance is for me. I do occasionally have deload weeks too, and this is why now I want to switch programmes up.

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