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Not a newbie.. but have a newbie type question

Brocksterdanza
Brocksterdanza Posts: 208 Member
edited November 2024 in Fitness and Exercise
I need a good program... i know... the best program is the one you actually do... i get that... but here is what i have done... stronglifts 5x5, a body split, Arnold's deal, etc. I am still hovering at 255 or so. I think i can handle not seeing scale move tremendously as long as i see my physique slimming and toning. This has previously been a mental block for me. My goal weight is 210-215, I'm 6'1. I have full access to a gym as well as an in home elliptical and several of Shaun t's training sets. Insanity helped me lose from 330-225...

Im asking for assistance because I'm a very calculated person... i like having a plan and knowing exactly what is in front of me and on which days. Can you guys help? I would love to be at my goal by the end of may. If you dont mind, tell me the cardio that needs to be added as well... do i need to do one training in morning and one in evening? Thanks guys... again, not new to training, just need a great plan.. you all are amazing.

Replies

  • not_a_runner
    not_a_runner Posts: 1,343 Member
    Pick a lifting program and stick with it, eat in a deficit. Don't over think it.
  • Brocksterdanza
    Brocksterdanza Posts: 208 Member
    I understand sticking with it... im asking for a good program that you all have used... and that is easy to track progress etc
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    edited December 2016
    Brocksterdanza wrote: »
    I understand sticking with it... im asking for a good program that you all have used... and that is easy to track progress etc

    I'm not telling you to "stick with it" because i have no idea what you're currently doing. You mention nowhere how many calories you're eating, what your macros are, etc.

    These are the only thing that's important as far as losing weight. We can all tell you the perfect workout program but it would still be useless if you're eating too many calories.
  • JoRocka
    JoRocka Posts: 17,525 Member
    Brocksterdanza wrote: »
    I understand sticking with it... im asking for a good program that you all have used... and that is easy to track progress etc

    track what progress?

    if you're goal is to lose weight- the program we all use here (almost all of us) is my fitness pal. that's our system.

    I'm doing a 3 day split- but that's irrelevant because it's the calories that are the issue- not your programming.
  • Brocksterdanza
    Brocksterdanza Posts: 208 Member
    edited December 2016
    Sorry... i currently eat at a 500 calorie deficit...macros are currently 40/35/25... as for tracking, i obviously use mfp for my diet... i meant for lifting... example, steonglifts had an app that kept track of weight,reps, etc... this was in case of a deload being needed... i don't care to take a binder etc, but it was nice to be able to do that on app.
  • newbie3122
    newbie3122 Posts: 480 Member
    edited December 2016
    Brocksterdanza wrote: »
    Sorry... i currently eat at a 500 calorie deficit...macros are currently 40/35/25... as for tracking, i obviously use mfp for my diet... i meant for lifting... example, steonglifts had an app that kept track of weight,reps, etc... this was in case of a deload being needed... i don't care to take a binder etc, but it was nice to be able to do that on app.
    I understood that as 40 carb, 35 fat, 25 protein = 575 Cal /day?? That's not humanly possible..
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    newbie3122 wrote: »
    Brocksterdanza wrote: »
    Sorry... i currently eat at a 500 calorie deficit...macros are currently 40/35/25... as for tracking, i obviously use mfp for my diet... i meant for lifting... example, steonglifts had an app that kept track of weight,reps, etc... this was in case of a deload being needed... i don't care to take a binder etc, but it was nice to be able to do that on app.
    I understood that as 40 carb, 35 fat, 25 protein = 575 Cal /day?? That's not humanly possible..

    they are talking about percentages.


    OP how many total calories are you eating? are you using a food scale? How long have you been tracking for? How has your weight loss been along with the mathematical estimation based on your calories?
  • newbie3122
    newbie3122 Posts: 480 Member
    rainbowbow wrote: »
    newbie3122 wrote: »
    Brocksterdanza wrote: »
    Sorry... i currently eat at a 500 calorie deficit...macros are currently 40/35/25... as for tracking, i obviously use mfp for my diet... i meant for lifting... example, steonglifts had an app that kept track of weight,reps, etc... this was in case of a deload being needed... i don't care to take a binder etc, but it was nice to be able to do that on app.
    I understood that as 40 carb, 35 fat, 25 protein = 575 Cal /day?? That's not humanly possible..

    they are talking about percentages
    Ah I see

    The lifting program is not a problem. Stronglift 5x5 is good for beginner because it is simply structured and super easy to be tracked. Just plug in the numbers, print out the spreadsheet, and bring it with you to the gym

    What you need to adjust is your diet OP

  • jemhh
    jemhh Posts: 14,261 Member
    Brocksterdanza wrote: »
    Sorry... i currently eat at a 500 calorie deficit...macros are currently 40/35/25... as for tracking, i obviously use mfp for my diet... i meant for lifting... example, steonglifts had an app that kept track of weight,reps, etc... this was in case of a deload being needed... i don't care to take a binder etc, but it was nice to be able to do that on app.

    You mean an app to use? Is that what you mean by program? A computer program?

    I use FitNotes. When I can hit my goal reps/weight I just hit the up arrow to increase the weight when I copy the workout.
  • newbie3122
    newbie3122 Posts: 480 Member
    jemhh wrote: »
    Brocksterdanza wrote: »
    Sorry... i currently eat at a 500 calorie deficit...macros are currently 40/35/25... as for tracking, i obviously use mfp for my diet... i meant for lifting... example, steonglifts had an app that kept track of weight,reps, etc... this was in case of a deload being needed... i don't care to take a binder etc, but it was nice to be able to do that on app.

    You mean an app to use? Is that what you mean by program? A computer program?

    I use FitNotes. When I can hit my goal reps/weight I just hit the up arrow to increase the weight when I copy the workout.
    I think he meant the Stronglift 5x5 app on Google Play Store.

    I'm using FitNotes as well
  • jemhh
    jemhh Posts: 14,261 Member
    newbie3122 wrote: »
    jemhh wrote: »
    Brocksterdanza wrote: »
    Sorry... i currently eat at a 500 calorie deficit...macros are currently 40/35/25... as for tracking, i obviously use mfp for my diet... i meant for lifting... example, steonglifts had an app that kept track of weight,reps, etc... this was in case of a deload being needed... i don't care to take a binder etc, but it was nice to be able to do that on app.

    You mean an app to use? Is that what you mean by program? A computer program?

    I use FitNotes. When I can hit my goal reps/weight I just hit the up arrow to increase the weight when I copy the workout.
    I think he meant the Stronglift 5x5 app on Google Play Store.

    I'm using FitNotes as well

    I thought he mean he used the SL app while doing SL but he is doing something else now and needs an app for it. Or he was looking for a program that has its own app?

  • lorrpb
    lorrpb Posts: 11,463 Member
    edited December 2016
    newbie3122 wrote: »
    Brocksterdanza wrote: »
    Sorry... i currently eat at a 500 calorie deficit...macros are currently 40/35/25... as for tracking, i obviously use mfp for my diet... i meant for lifting... example, steonglifts had an app that kept track of weight,reps, etc... this was in case of a deload being needed... i don't care to take a binder etc, but it was nice to be able to do that on app.
    I understood that as 40 carb, 35 fat, 25 protein = 575 Cal /day?? That's not humanly possible..

    No, I think OP is listing percentages, not grams.

    OP, there is a thread called Which Lifting Program is Right for You? It's probably stickied at the top of this forum or you could do a search for it. It lists many different programs, some of which you've already done. A popular one is New Rules of Lifting which you didnt mention so you might want to check that out.
  • Brocksterdanza
    Brocksterdanza Posts: 208 Member
    Sorry everyone, I guess I phrased my question and inquiry incorrectly. I completely understand calories in calories out to lose weight, as I have done this for using cardio and insanity. However, my holdup has always been seeing the scale move was more important than getting muscular and toning up as I needed that positive feedback. StrongLifts, offered me a very trackable and Hands-On program that allowed me to keep track of my progress that I needed. However, I felt as though I wasn't working hard until 6 weeks into the program or so. I came here asking if anyone had a lifting program that they felt was really good and something that was easily trackable for progress and regress. I use a food scale and I currently track my calories using MyFitnessPal as I have for years. My basal metabolic rate is around 3500 calories a day. I generally eat around 2400 to 3000 a day. Please don't overlook the fact that I'm grateful for the advice. I am simply just looking for a weight lifting program that is of good quality and also some feedback on what type of cardio should be done with it. Remember, i lost weight doing cardio and insanity along with diet... i did not attempt much weight training aside from stronglifts and the arnold program until after i was down to 225 or so. I am sitting at about 255 and want to incorporate weight lifting into the weight loss process... along with cardio. That's where i need some feedback. Is there a program that is really good already made? Or, is it something i would be better off creating myself and tracking with a notebook, etc. Sorry for the confusion... i guess it is hard to make sense on a message board. Thanks everyone
  • spiriteagle99
    spiriteagle99 Posts: 3,771 Member
    Lifting doesn't burn that many calories. Aerobic exercise burns more. But you have to find an activity that you enjoy doing. You say you do just elliptical now. Have you tried running? C25k is a good program for beginner runners. You might also try mixing up your aerobic exercise so that you use different muscles: i.e. bike, stairstepper, elliptical, treadmill, swimming, etc. Start with 3 - 4 days a week. Lift on the other days.

  • Brocksterdanza
    Brocksterdanza Posts: 208 Member
    Sorry, i do alot more than elliptical. I was saying i just had that in my home. I run, do spartan races etc.
  • not_a_runner
    not_a_runner Posts: 1,343 Member
    Long version of my answer-
    If a 500 calorie deficit results in a satisfying rate of loss and calorie intake for you, you don't really need to do *any* cardio for fat loss purposes. (Personally I've cut out cardio completely aside from warming up right now, because it was just extra recovery for my body when I was trying to cardio harder. I would rather lift harder or recover better.) I'm in the "cardio if you want more calories" boat.
    Pick a program just as anyone would pick a program. Something sustainable/enjoyable for you. If you like lower rep/strength type of programs, go with that. If you prefer higher rep/hypertrophy stuff, do that. Or a mix of both.
    You don't need to be finding a special program because you're in a cutting phase. Which is why I say, pick something and do it, eat in a deficit.
    You can run virtually any program while eating in a deficit. Your strength/muscle gains will probably be limited because of the deficit though.
    "Physique slimming and toning" is really just fat loss. Losing fat, building muscle. Hard to do simultaneously. You mention you'd be ok with no weight change as long as you're seeing this. Recomping could possibly give you this result, but if you would still like to lose 40 lbs, you should really focus on getting closer to your goal weight first. It's going to take a lot longer than a few months to see results from a recomp.
    If you enjoyed any of the programs you've tried, go with one of those.
  • RoxieDawn
    RoxieDawn Posts: 15,487 Member
    Op really its about picking the right goal and picking the right program that works for you and helps you get to that goal. Here are some already designed programs you can take a look at if you want to change it.

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Since you still have weight to lose, you should consider adhering to your calorie deficit and continue to lift using your programs that you have gotten results from or maybe one from the list. You are not going to reap a whole lot as far as body composition changes while eating in a deficit. You will be able to move past the newbie gainz on to maintaining your muscle mass whilst still losing fat.

    If you are in no hurry to lose the last 40is pounds, you can recomp, but this is a slow and tedious process. Again everything depends on your goal, perhaps the time frame you have in mind for this amount of weight you want to lose.

    Cardio, you can do any cardio you want however you want to. You can work your lifting around cardio or vice versa. I choose to use cardio as part of maintaining my health as opposed to losing weight per se, so find something you enjoy that helps you with your cardio vascular health and perhaps it can help you a wee bit with the calorie deficit as well.
  • jemhh
    jemhh Posts: 14,261 Member
    Brocksterdanza wrote: »
    Sorry everyone, I guess I phrased my question and inquiry incorrectly. I completely understand calories in calories out to lose weight, as I have done this for using cardio and insanity. However, my holdup has always been seeing the scale move was more important than getting muscular and toning up as I needed that positive feedback. StrongLifts, offered me a very trackable and Hands-On program that allowed me to keep track of my progress that I needed. However, I felt as though I wasn't working hard until 6 weeks into the program or so. I came here asking if anyone had a lifting program that they felt was really good and something that was easily trackable for progress and regress. I use a food scale and I currently track my calories using MyFitnessPal as I have for years. My basal metabolic rate is around 3500 calories a day. I generally eat around 2400 to 3000 a day. Please don't overlook the fact that I'm grateful for the advice. I am simply just looking for a weight lifting program that is of good quality and also some feedback on what type of cardio should be done with it. Remember, i lost weight doing cardio and insanity along with diet... i did not attempt much weight training aside from stronglifts and the arnold program until after i was down to 225 or so. I am sitting at about 255 and want to incorporate weight lifting into the weight loss process... along with cardio. That's where i need some feedback. Is there a program that is really good already made? Or, is it something i would be better off creating myself and tracking with a notebook, etc. Sorry for the confusion... i guess it is hard to make sense on a message board. Thanks everyone

    I like Fierce 5's beginner and intermediate programs, as well as Johnny Candito's strength hypertrophy program, all free online. I also like 531 but believe in reading the books before following it so that one is not free.

    As for cardio, pick something you like. Use biofeedback to determine if you need to change your intensity.
  • Brocksterdanza
    Brocksterdanza Posts: 208 Member
    Recomp is very difficult add i have read a great deal about it. Do you think it would be best for me to up my deficit to say a 1000 a day and do hiit training and focus of fat loss while trying to maintain as much lean mass as possible with protein? Then come back in end and lift?
  • jemhh
    jemhh Posts: 14,261 Member
    I think that HIIT is overhyped. If you like it, do it, but it's not necessarily going to speed up the process. Pick a sustainable deficit. Realistically, there's a good chance you'll get to 210 and want to lose more. So rather than 45 lbs from goal, you may be more like 60+ lbs. In that case, you likely could sustain a 750 calorie deficit just fine right now. But test it out yourself.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    i can't talk to you about objective science and your specific weight-loss goals, but fwiw i switched my lifting from 3x5 to the wendler 5/3/1 in about april this year. really like it, and it comes to my mind in your case because i'm kind of a give-me-a-programme type too, but i got a little bored with sl and the 3x5 thing.

    wendler has enough variety from one workout to the next that i get to do a little thinking and number-nerding. and it varies the weights so much over the course of a cycle that i just gave up caring about what my 'numbers' are. i know what this cycle has me doing this week and what it will have me doing next week, but everything's so relative to its own context that i don't feel like there are any absolute numbers involved. there's just lifting and the fact that i like doing it.

    i know that there is a book, but it's a book that i haven't bought. there's enough information about the concepts out there for free, and if you've got any geek in you then building your own excel spreadsheet to do the math is easy enough and entertaining in its own right. i do have to look it up to see what my assignment is for a given workout, but since i'm only doing one lift per day even my head can do that. all i have to remember is which week i'm in for the rep counts, and the three weights i'll be using for the three sets.

    downside in your case is that it starts 'easy' and progresses slowly, relative to the linear ones where you just add x weight every time. but if you're just looking for sustainability and a general kind of strength rather than specific goals, that might fit for you too.
  • Brocksterdanza
    Brocksterdanza Posts: 208 Member
    Now we are getting somewhere guys... thanks for info everyone!
  • jessef593
    jessef593 Posts: 2,272 Member
    Count your calories
    Weigh your foods
    Measure your fluids

    Keep track
This discussion has been closed.

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