6 Month Results
End6ame
Posts: 903
Results after six months of strength training on a caloric deficit, with no cardio. I started out on a 5x5 program and just recently switched to 3x5 because the weights were too heavy to keep progressing on 5x5; same program, just lowered the volume. Will be dropping down to 1x5 within the next couple of months before switching to an intermediate program. I workout from 45 min to 1.5 hours three times per week (time gets longer as the weights gets heavier.) No switching programs every month, no "muscle confusion" tactics, just consistency.
Body Stats:
Body Weight = 246lbs - 225lbs (net loss of 21lbs)
BF % = 35% - 27% (lost 8% body fat)
Fat Mass = 87lbs - 60lbs (lost27lbs of fat)
Fat-free Mass = 159lbs - 165lbs (gained 6lbs of muscle)
Waist = 44in – 40in (lost 4in off waistline)
Lift Stats:
Squat = 185lbs - 340lbs
Bench = 95lbs - 200lbs
Deadlift = 135lbs - 315lbs
Press = 65lbs - 125lbs
Row = 65lbs - 140lbs
Body Stats:
Body Weight = 246lbs - 225lbs (net loss of 21lbs)
BF % = 35% - 27% (lost 8% body fat)
Fat Mass = 87lbs - 60lbs (lost27lbs of fat)
Fat-free Mass = 159lbs - 165lbs (gained 6lbs of muscle)
Waist = 44in – 40in (lost 4in off waistline)
Lift Stats:
Squat = 185lbs - 340lbs
Bench = 95lbs - 200lbs
Deadlift = 135lbs - 315lbs
Press = 65lbs - 125lbs
Row = 65lbs - 140lbs
0
Replies
-
Congrats!! I'm seriously impressed with that squat stat. You rock!0
-
Awesome progress, but no cardio? May I ask why? How often do you lift? I lift M-W-F, then Tues & Thurs I run 30 minutes on the treadmill or do 15min treadmill and 15min stair master. A quick 5-10min low intensity run on a treadmill before you lift is great for warming up. I believe you will have way better results if you add some cardio into your routine.
I've been lifting M-W-F and running 30minutes on Tues & Thurs. I 've lost 13 pounds in 4 weeks!0 -
Awesome progress, but no cardio? May I ask why? How often do you lift? I life M-W-F, then Tues & Thurs I run 30 minutes on the treadmill or do 15min treadmill and 15min stair master. A quick 5-10min low intensity run on a treadmill before you lift is great for warming up. I believe you will have way better results if you add some cardio into your routine.
I've been lifting M-W-F and running 30minutes on Tues & Thurs. I 've lost 13 pounds in 4 weeks!
I just dislike cardio. I warm up with light weight sets and build up to my work weight. My schedule is M/W/F.
"Way better results", WTH?... I added 155lbs to my squat in six months!
EDIT:
I should say I dislike steady state cardio, I don't mind HIIT, it is just a lot to handle after a heavy weight session.0 -
wow, I'm very impressed. i did not realize you could get that much stronger in only 6 months. Bench form 95 to 200, awesome!
I`ve been doing cardio and strenght with the obvective lose weight. I stopped losing for about 3 weeks at one point and was doing stenght 4 times a week. I wasn`t losing anymore but my body really changed. Now that I have gotten through my plateau I'm doing more cardio and a bit less strenght becasue I want to see more weight loss. Your results have inspired me to do more strenght though.
Can you give us a quick summary of how often you train and how you progressed so quicly.0 -
wow, I'm very impressed. i did not realize you could get that much stronger in only 6 months. Bench form 95 to 200, awesome!
I`ve been doing cardio and strenght with the obvective lose weight. I stopped losing for about 3 weeks at one point and was doing stenght 4 times a week. I wasn`t losing anymore but my body really changed. Now that I have gotten through my plateau I'm doing more cardio and a bit less strenght becasue I want to see more weight loss. Your results have inspired me to do more strenght though.
Can you give us a quick summary of how often you train and how you progressed so quicly.
Thanks!
I do StrongLifts 5x5 program (www.stronglifts.com), it breaks down as follows:
- Workout A = Squat, Bench, Row
- Workout B = Squat, Press, Deadlift
- Alternate between A and B every other day (i.e. Mon=A, Wed=B, Fri=A, Mon=B, etc…)
- Start with just the bar, perform 5 sets of 5 reps, if you complete 5x5 add 5lbs (2x2.5lb plates) the next time you perform the lift0 -
Awesome progress, but no cardio? May I ask why? How often do you lift? I life M-W-F, then Tues & Thurs I run 30 minutes on the treadmill or do 15min treadmill and 15min stair master. A quick 5-10min low intensity run on a treadmill before you lift is great for warming up. I believe you will have way better results if you add some cardio into your routine.
I've been lifting M-W-F and running 30minutes on Tues & Thurs. I 've lost 13 pounds in 4 weeks!
I just dislike cardio. I warm up with light weight sets and build up to my work weight. My schedule is M/W/F.
"Way better results", WTH?... I added 155lbs to my squat in six months!
EDIT:
I should say I dislike steady state cardio, I don't mind HIIT, it is just a lot to handle after a heavy weight session.
Hit should not be done on lifting days. It should be done on off days. I dont like cardio, but its a must. Especially if you want to lean out. Not to mention the endless health benifets to cardio.0 -
Hit should not be done on lifting days. It should be done on off days. I dont like cardio, but its a must. Especially if you want to lean out. Not to mention the endless health benifets to cardio.
I respectfully disagree. Put a 300lb barbell on your back and you will improve your cardiovascular fitness and lung capacity. In another 6 months we'll compare.
Read my signature :-)0 -
Hit should not be done on lifting days. It should be done on off days. I dont like cardio, but its a must. Especially if you want to lean out. Not to mention the endless health benifets to cardio.
I respectfully disagree. Put a 300lb barbell on your back and you will improve your cardiovascular fitness and lung capacity. In another 6 months we'll compare.
Read my signature :-)
You're putting words in my mouth now lol. I never said dont lift or weights are bad. I squat and bench just like the rest of em. Yes weights improve your cardio slightly. In my 5 years of being in the military I've ran 1.5 Miles in 10 minutes on my PT test. Out running the big guys who are muscular and built, lifting only weights with little to no cardio. I like to stay lean and cut, but hey to each its own. Lift all the wieghts you want, just dont knock down good ol running. There are zero disadvantages to it. If you want to talk numbers and compare I would love to see you run 1.5 miles in under 12 minutes off of lifting weights alone.0 -
If you want to talk numbers and compare I would love to see you run 1.5 miles in under 12 minutes off of lifting weights alone.
Challenge accepted! I guess it will have to be based upon the honors system, but in 6 months, with no other running training, I’ll do it.
And you sir, need to squat (full squat, top of thigh at or below parallel) 1.5x your body weight by then :-)0 -
Lift Stats:
Squat = 185lbs - 340lbs
Bench = 95lbs - 200lbs
Deadlift = 135lbs - 315lbs
Press = 65lbs - 125lbs
Row = 65lbs - 140lbs
Are these one rep maxes? Either way nice work!0 -
Lift Stats:
Squat = 185lbs - 340lbs
Bench = 95lbs - 200lbs
Deadlift = 135lbs - 315lbs
Press = 65lbs - 125lbs
Row = 65lbs - 140lbs
Are these one rep maxes? Either way nice work!
5RM0 -
Amazing job!
And...I love your signature quote!!!:happy:0 -
How did you measure the fat loss versus the muscle gain? I have started the same program and I have noticed that I am more solid but I just want to see how to do it.
Also congrats on the squats that is a huge weight. I am 6'5", 242 and I am having a hard time getting past 180lbs on the squats. I am not sure if it is a mental block though0 -
LOVE this thread
With influences from Stronglifts and Mark Rippetoe you can't really go wrong.
Solid lifts and great FAT loss not weight loss 0 -
How did you measure the fat loss versus the muscle gain? I have started the same program and I have noticed that I am more solid but I just want to see how to do it.
Also congrats on the squats that is a huge weight. I am 6'5", 242 and I am having a hard time getting past 180lbs on the squats. I am not sure if it is a mental block though
Your mental state can be a huge part of it. Just go in confident, follow the program, and be patient. A good way to get passed the fear of the heavy weights is to practice bailing out and letting the safety arms catch it (use light weight). This way when you feel a little intimidated by the weight, you know the worst case scenario.
I have a spreadsheet t that I created that calculates everything for me, you are welcome to a copy. It is in my Google Docs share (you will need an account) in the Misc. folder, the title is Fitness Tracker.
https://docs.google.com/leaf?id=0B2_ZhkS25DtrMjk1YWMyNDgtOThlNi00ZDBiLWJkOWMtZTIyMTVjNmFmNTA5&hl=en0 -
WOW!!! I can't wait to see the results of this challenge!!! ;-) That will be interesting!
Amazing work, Mr. vegasboricua702, at running 1.5 miles in 10 minutes! That is amazing!
Andrea0 -
and I am having a hard time getting past 180lbs on the squats. I am not sure if it is a mental block though
have you tried max out sets?
do one set for warm up,,,lighter than the 180 if thats the max you can do, then load the bar with more than that and do as many as you can, if you cant get the full reps out, when you reach failure then take off that additional weight and complete the set to failure again with the 180.
each time you get to legs day, continue doing this, only your burn out set will start to increase....
dont think about the weight, focus on the exercise instead,,,,and please make sure you have someone with a spot0 -
and I am having a hard time getting past 180lbs on the squats. I am not sure if it is a mental block though
have you tried max out sets?
do one set for warm up,,,lighter than the 180 if thats the max you can do, then load the bar with more than that and do as many as you can, if you cant get the full reps out, when you reach failure then take off that additional weight and complete the set to failure again with the 180.
each time you get to legs day, continue doing this, only your burn out set will start to increase....
dont think about the weight, focus on the exercise instead,,,,and please make sure you have someone with a spot
StrongLifts is not a "to failure" program, it is a 5x5 program. You try a weight three times, if you still can't do it, you deload 10% and work back up in 5lb increments. There is also no "legs day" everyday is full body.0 -
great results so far! awesome job!0
-
Thanks for the spread sheet! I deloaded and worked on my flexibility and my form, this should help. I am aiming to hit 200lbs early next month. I really want to hit that goal and then push forward to a body weight squat0
-
Thanks for the spread sheet! I deloaded and worked on my flexibility and my form, this should help. I am aiming to hit 200lbs early next month. I really want to hit that goal and then push forward to a body weight squat
Your welcome.
Form is critical in lifting the heavier weights. Make sure you get low enough to engage you hamstrings, knees out to engage you adductors, and then drive your hips up, hard, to engage your glutes. If you record yourself and through it on YouTube, I’d happy to do a form check for you.
I highly recommend Starting Strength by Mark Ripptoe. Even being experienced in the lifts, there are great pointers and cues to maintain good form in the book.0 -
I just got Starting Strength for my birthday. I will be squatting like a super star in no time. I will have to figure out what I can use to record it though0
-
Greg: have you seen the blogs from Mehdi re program changes last week? How long are you sticking with 5x5? I did it for about 6months and then went to a different program. Now doing 5/3/1 and making good gains.0
-
Greg: have you seen the blogs from Mehdi re program changes last week? How long are you sticking with 5x5? I did it for about 6months and then went to a different program. Now doing 5/3/1 and making good gains.
I have switched to 3x5 to still keep making daily progress then I will drop to 1x5. Afterwards I am planning on doing a couple of rounds of Madcow before switching to 5/3/1.0 -
is that 5 sets of 3 reps or 3 sets of 5 reps? Sorry.0
-
I'd say focus on the cardio and getting to a low bf% first. That way you can see the muscular results to the fullest. At my strongest I was benching 290 and squatting 550 at 205lbs and 26% body fat. I think you'd want to get down to 12% body fat first, then add on all the muscle. While losing weight, when you lose a pound, 75% is fat, 25% is lbm (mostly muscle). So it's counter productive to try to lose fat and gain muscle at the same time.
3 months ago I was 215 lbs, 27% body fat, and as strong as ever.
After trying to walk on for football at my university, I realized I might have 10 or 20 lbs on everyone who made it, and my strength is alot higher. But with their body types, they were in a lot better shape.
Now, 182 lbs, 20% body fat. Just dieting and doing cardio ive lost only 5 lbs of muscle. And I'm sure I can only bench 225 and squat 405 now.
And I'm ok with that.
Because in 11 weeks i will be down to 160 lbs, 12% body fat, showing off any muscle I have left.
And then I can build muscle mass because of the muscle memory from being incredibly strong before, and that way I can see all the results and it will look amazing.
I'd suggest having a daily caloric deficit of 1000 calories, lose 2 lbs a week. and in 6 months, (instead of losing only 20 lbs) youll lose about 50 lbs.
Then, hit up the weights and eat a caloric surplus of 100 to 150 calories a day, and add muscle like crazy.
It'll be a lot easier to focus on cutting fat first before adding muscle and strength. Than doing both at same time.
I had 3+ hours of football practice daily in hs, 2 hours of working out daily over off season. And I'm I am a lot leaner than ever, just by eating a caloric deficit and maybe doing an hour of cardio every other day.0 -
Hi. Can you post some videos of your lifts please.0
-
Matthew_Gallagher: take it from me, low cal and cardio only is not a good idea long term. That is what I did first time. Lost 60lbs in 8months. Exercise was boxing and running only. Took me the last 3 years to get back to the same strength as I was before.
I would mix it up. Bit of cardio (whatever you enjoy) bit of lifting to preserve as much muscle mass as possible.
studies have shown that when very overweight people begin to lose weight the muscle/fat ratio lost is not too bad even with minimal resistance training but as people get closer to their "ideal" weight the amount of muscle lost is greater if the protein levels aren't kept up and heavy resistance training isn't included in exercise program.0 -
is that 5 sets of 3 reps or 3 sets of 5 reps? Sorry.
3 sets of 5 reps.0 -
I'd say focus on the cardio and getting to a low bf% first. That way you can see the muscular results to the fullest. At my strongest I was benching 290 and squatting 550 at 205lbs and 26% body fat. I think you'd want to get down to 12% body fat first, then add on all the muscle. While losing weight, when you lose a pound, 75% is fat, 25% is lbm (mostly muscle). So it's counter productive to try to lose fat and gain muscle at the same time.
3 months ago I was 215 lbs, 27% body fat, and as strong as ever.
After trying to walk on for football at my university, I realized I might have 10 or 20 lbs on everyone who made it, and my strength is alot higher. But with their body types, they were in a lot better shape.
Now, 182 lbs, 20% body fat. Just dieting and doing cardio ive lost only 5 lbs of muscle. And I'm sure I can only bench 225 and squat 405 now.
And I'm ok with that.
Because in 11 weeks i will be down to 160 lbs, 12% body fat, showing off any muscle I have left.
And then I can build muscle mass because of the muscle memory from being incredibly strong before, and that way I can see all the results and it will look amazing.
I'd suggest having a daily caloric deficit of 1000 calories, lose 2 lbs a week. and in 6 months, (instead of losing only 20 lbs) youll lose about 50 lbs.
Then, hit up the weights and eat a caloric surplus of 100 to 150 calories a day, and add muscle like crazy.
It'll be a lot easier to focus on cutting fat first before adding muscle and strength. Than doing both at same time.
I had 3+ hours of football practice daily in hs, 2 hours of working out daily over off season. And I'm I am a lot leaner than ever, just by eating a caloric deficit and maybe doing an hour of cardio every other day.
I am less concerned with "showing off" muscles than actually being strong; nor do I care about being "ideal". The pounds are not important to me the body fat percentage is. If I can keep gaining 1lb of muscle per month while losing 2% body fat, I would prefer that over losing 5% body fat along with 2-3lbs of muscle per month.0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 427 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions
Do you Love MyFitnessPal? Have you crushed a goal or improved your life through better nutrition using MyFitnessPal?
Share your success and inspire others. Leave us a review on Apple Or Google Play stores!
Share your success and inspire others. Leave us a review on Apple Or Google Play stores!