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    So you want a nice stomach

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    Replies

    • Posts: 801 Member
      edited July 2015
      [/quote]I'm eating in a deficit regardless and will be getting enough protein regardless. Want to make sure ICF 5x5 makes fine sense for a fat loss goal if I adhere to it[/quote]

      AllPro is designed for novices and can be used in a deficit. Lots of inform (FAQs) on this program and Fierce 5 on bobybuilding.com

    • Posts: 65 Member
      usmcmp wrote: »
      show previous quotes

      ICF 5x5 makes sense for lean mass retention, especially if you are a beginner (you never answered my questions, so I am assuming you are a beginner).

      I'm not sure if I'm a beginner. I've been lifting on and off for 12 years, inconsistent diet, etc.

      Now on ICF5x5
      Bench - 155 5x5 - currently easy
      Deadlift - 185 1x5 - easy
      Squat - 155 5x5 - a little hard at end

      I weigh about 188lbs, 5'9"
    • Posts: 21,219 Member
      BrianDavidBy32 wrote: »
      show previous quotes

      I'm not sure if I'm a beginner. I've been lifting on and off for 12 years, inconsistent diet, etc.

      Now on ICF5x5
      Bench - 155 5x5 - currently easy
      Deadlift - 185 1x5 - easy
      Squat - 155 5x5 - a little hard at end

      I weigh about 188lbs, 5'9"

      Your stats are still beginner stats. You should focus on a strength foundation before considering hypertrophy.
    • Posts: 65 Member
      usmcmp wrote: »
      show previous quotes

      Your stats are still beginner stats. You should focus on a strength foundation before considering hypertrophy.

      What is the threshold to break out of beginner? Thanks
    • Posts: 282 Member
      Ophidion wrote: »
      show previous quotes
      I think the OP's advice is solid and obviously understands moderation, and as cardio is :cardiovascular exercise. It is not a bad thing to implement. May not be your cup of tea (preference) for exercise but remember for people who are overweight or just starting, walking or taking the stairs could be considered cardio for them and a great place to start.

      I think their point was ONLY an hour a week. I suppose for weight loss as long as you have a calorie deficit an hour a week is ok, but if you're really looking for a healthy lifestyle and to help avoid heart disease and many other medical issues you should be doing at least 20 minutes of cardio a day.
    • Posts: 21,219 Member
      BrianDavidBy32 wrote: »
      show previous quotes

      What is the threshold to break out of beginner? Thanks

      You've been lifting for significantly more years than me, but as a female I lift more than you. Your stats are in the untrained category. If you want results you need to quit with the on and off again thing. You need to commit to a program.

      http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html
    • Posts: 801 Member
      BrianDavidBy32 wrote: »
      show previous quotes

      What is the threshold to break out of beginner? Thanks

      I believe intermediate stats would have you at squat at 2xBW and bench 1.5xBW. Therefore you're still a beginner.

    • Posts: 4,537 Member
      kateyb94 wrote: »
      show previous quotes

      I think their point was ONLY an hour a week. I suppose for weight loss as long as you have a calorie deficit an hour a week is ok, but if you're really looking for a healthy lifestyle and to help avoid heart disease and many other medical issues you should be doing at least 20 minutes of cardio a day.

      No, that was not their point.
    • Posts: 21,219 Member
      kateyb94 wrote: »
      show previous quotes

      I think their point was ONLY an hour a week. I suppose for weight loss as long as you have a calorie deficit an hour a week is ok, but if you're really looking for a healthy lifestyle and to help avoid heart disease and many other medical issues you should be doing at least 20 minutes of cardio a day.

      Resistance training improves heart health including VO2Max.
    • Posts: 4,537 Member
      edited July 2015
      loulamb7 wrote: »
      show previous quotes

      I believe intermediate stats would have you at squat at 2xBW and bench 1.5xBW. Therefore you're still a beginner.

      That's closer to advanced... That's pretty strong.
    • Posts: 65 Member
      usmcmp wrote: »
      show previous quotes

      You've been lifting for significantly more years than me, but as a female I lift more than you. Your stats are in the untrained category. If you want results you need to quit with the on and off again thing. You need to commit to a program.

      http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

      Those are 1 rep maxes right? I gave 5x5 weights

    • Posts: 21,219 Member
      BrianDavidBy32 wrote: »
      show previous quotes

      Those are 1 rep maxes right? I gave 5x5 weights

      That's right, you did. They're still at the low end, especially squat and deadlift.
    • Posts: 15,573 Member
      edited July 2015
      BrianDavidBy32 wrote: »
      show previous quotes

      Those are 1 rep maxes right? I gave 5x5 weights

      Still you can use your max reps to give you your one rep max.

    • Posts: 65 Member
      usmcmp wrote: »
      show previous quotes

      That's right, you did. They're still at the low end, especially squat and deadlift.

      Thanks. I will do 5x5. And switch to intermediate when I hit the intermediate weight 1rm thresholds right?
    • Posts: 4,537 Member
      edited July 2015
      BrianDavidBy32 wrote: »
      show previous quotes

      Thanks. I will do 5x5. And switch to intermediate when I hit the intermediate weight 1rm thresholds right?

      You should stick with linear as long as you can make linear progression; since it is fastest. Once you've exhausted linear, you can move on to a more periodized/intermediate routine.
    • Posts: 65 Member
      LolBroScience wrote: »
      show previous quotes

      You should stick with linear as long as you can make linear progression; since it is fastest. Once you've exhausted linear, you can move on to a more periodized/intermediate routine.

      I assume linear means more weight/progression EVERY workout? Is this expected when one is in a caloric deficit at a 1.5-2.0lbs/ week
    • Posts: 4,537 Member
      BrianDavidBy32 wrote: »
      show previous quotes

      I assume linear means more weight/progression EVERY workout? Is this expected when one is in a caloric deficit at a 1.5-2.0lbs/ week

      Yes. Depends on the program but some have you adding every session, others every week.

      Too many other factors to take into consideration in order to answer that with 100% certainty. Everyone will respond differently.
    • Posts: 65 Member
      LolBroScience wrote: »
      show previous quotes

      Yes. Depends on the program but some have you adding every session, others every week.

      Too many other factors to take into consideration in order to answer that with 100% certainty. Everyone will respond differently.

      Thanks - the main thing is that I wanted to make sure a 5x5 is appropriate if my goal is fat loss. Sounds like it is
    • Posts: 58 Member
      bump
    • Posts: 202 Member
      Bump
    • Posts: 65 Member
      I have about 40lbs of weight to lose.

      However, for the first, let's say 20lbs of fat I have to lose - I'm interested in knowing if you think I would be a risk to lose lean body mass if I'm dropping 2lbs of fat per week vs. 1lb of fat per week. Now I know that I can't exactly predict my results - but I can choose to eat 9 calories per lb vs 11-12 calories per lb - which will LIKELY (not guaranteed) cause a faster drop. So besides the negative con of burn out, is there a risk of greater lean body mass at the initial, say 20 lbs of the 40 lb fat loss, to do so at a faster, more aggressive rate?

      Please assume that I stay the same in my workout volume, intensity, protein requirements, etc. The only thing I'm toggling is my energy intake.

      Thanks
    • Posts: 34,971 Member
      BrianDavidBy32 wrote: »
      I have about 40lbs of weight to lose.

      However, for the first, let's say 20lbs of fat I have to lose - I'm interested in knowing if you think I would be a risk to lose lean body mass if I'm dropping 2lbs of fat per week vs. 1lb of fat per week. Now I know that I can't exactly predict my results - but I can choose to eat 9 calories per lb vs 11-12 calories per lb - which will LIKELY (not guaranteed) cause a faster drop. So besides the negative con of burn out, is there a risk of greater lean body mass at the initial, say 20 lbs of the 40 lb fat loss, to do so at a faster, more aggressive rate?

      Please assume that I stay the same in my workout volume, intensity, protein requirements, etc. The only thing I'm toggling is my energy intake.

      Thanks

      I think it would be better if you started your own thread.
    • Posts: 3,599 Member
      PikaKnight wrote: »
      show previous quotes

      I think it would be better if you started your own thread.

      That's what I was just thinking too.
    • Posts: 672 Member
      Lift three days a week and add abt 15 - 20 min cardio (w/hiit) after (so abt one hour cardio a week). Have lost 5.5% BF and 2.5" off my waist so far; still have a few to go. I didn't put it on over night and it's not going to go away over night; takes discipline and time (especially if you're older). B)
    • Posts: 15,573 Member
      usmcmp, may I ask out of curiousity-does your tummy look like it does in your profile picture at all times, when you are maintaining that weight? I ask because mine only has the little definition you see in my picture for about a week out of the month. Most of the time I look more round/bloated, which I'm sure is due to the fact that I eat high volume, high sodium, and have pretty intense fluctuations before and during my period. Anyway, just curious about your experience with that.
    • Posts: 21,219 Member
      arditarose wrote: »
      usmcmp, may I ask out of curiousity-does your tummy look like it does in your profile picture at all times, when you are maintaining that weight? I ask because mine only has the little definition you see in my picture for about a week out of the month. Most of the time I look more round/bloated, which I'm sure is due to the fact that I eat high volume, high sodium, and have pretty intense fluctuations before and during my period. Anyway, just curious about your experience with that.

      When I was at that body fat I look a bit softer during a certain week during the month, but my abs were still visible all of the time. I'm up to 26% current and just started cutting. Even at this body fat I have the outline of the top set and obliques simply due to the muscle volume of my abs. For someone who doesn't have a lot of volume in their abdominal muscles they may end up like you with visibility only when conditions are good.
    • Posts: 15,573 Member
      usmcmp wrote: »
      show previous quotes

      When I was at that body fat I look a bit softer during a certain week during the month, but my abs were still visible all of the time. I'm up to 26% current and just started cutting. Even at this body fat I have the outline of the top set and obliques simply due to the muscle volume of my abs. For someone who doesn't have a lot of volume in their abdominal muscles they may end up like you with visibility only when conditions are good.

      Thank you. Your response actually really helps me in deciding my next goal.
    • Posts: 28 Member
      This is helpful! I tend to do cardio and not as many weights, will chance to see results. Great tips!
    • Posts: 202 Member
      Hi USMCMP,

      I would like to know what program you did when you first started lifting and what program are you now?
    • Posts: 1 Member
      Have problems with neck and shoulders caused by spondylitis which limits lifting pulling and other exercise. Any suggestions on how to achieve a flat stomach without using weights?

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