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Get in a caloric deficit and keep your protein around 1g/lbs body weight. If you are doing the Stronglifts 5x5 program I assume you are a novice lifter. You should be able to loose fat and gain muscle at the same time pretty easily.
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I wonder if this is the correct forum for this topic? How catabolic is running? I am no expert but I would think if running is your goal you should increase the sets and reps. I remember hearing about an aging hockey player. He went to a trainer in the off season and the trainer had him do a massive amount of reps on his…
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Yeah, I have around 30lbs of fat I am trying to loose.
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Yeah, I forgot about that.
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aip85p44bd.jpg Eeh, whatever, it says what it is. Whether is am 19% or 22% I still have to loose fat to be where I want to be.
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I hold very little fat on my legs, its just a few millimeters on a pinch test. I am trying to figure out how to post pics from my phone.
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A whole bunch of studies.
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It is in lbs. .8-1.2g/lbs
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The bioelectrical impedance machine at Complete Nutrition has me 19.78% and it is almost as accurate as a Dexa scan, so I could be up to 21%. I have pretty much no fat on my legs and glutes and I have pubertal gyno that never went away which throws it off as well. I am pretty sure this is the model they use.…
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Yeah, that is not very accurate. Are you carrying a lot of fat on your thighs and butt? Your forearm and hands look slim. Post up a whole body pic.
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An interview I listed to with Dr. Krista Cassaza at the University of Alabama said Doctors are switching over to putting people on an large calorie deficit until they reach their goal and then put them on maintenance. You will have metabolic damage but it rebounds once you go on maintenance. IMO you should figure out what…
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A lot of people on here talk about Strong Lifts 5x5 but it uses some compound exercises and you need to make sure your form is good for squats and deadlifts. Taking a class with an instructor watching your form is a good idea as is taking a couple sessions with a personal trainer. Total calories for the day affect if you…
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Have you thought about getting a trainer to give you some structure?
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Another semantic issue. I have always read it being used to describe loosing body fat while gaining muscle.
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Most guys do not carry much fat on their legs and thighs so I doubt that is it, but it might. A dude I know is taking estrogen and he has a big butt and thighs now.
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So it is a semantic issue? It could be an increase in muscle mass but it could also be they did not gain any muscle mass but gained extra fluid?
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In your avatar pic you look to be sub 20%. I am right under 20% and you look a little thinner than I am.
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Is it something like these? http://www.scalesgalore.com/Rice-Lake-X-Contact-Body-Composition-Analyzers.cfm
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Alan Argon came up with IIFYM and it was meant to answer questions people had about food choices on a cut, "can I eat chicken breast with the skin on?" The IIFYM diet was never meant to be eating junk, it is not eat whatever you want if it fits your macros. It is not okay to have a junk diet if you are concerned with…
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Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. When weight loss (WL) is necessary, athletes are advised to accomplish it gradually, at a rate of 0.5-1 kg/wk. However, it is possible that losing 0.5 kg/wk is better than 1 kg/wk in terms of…
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This topic confuses me. You need .24g/kg of protein and 2.5-3g of leucine per meal to have the optimal conditions for muscle protein synthesis. Studies show that you run out of ATP to fuel the synthesis and around 2-4 hours after the meal, depending on your protein source, your ATP will be recharged and ready for another…
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Why would you think gaining and then lifting would be a good idea?
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Your glucose and protein has to go somewhere, if it does not go into your muscle it will be oxidized and used as energy or sent into fat stores.
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It is the process of loosing body fat while gaining muscle. You might be able to do it at maintenance but having a calorie deficit will make it a lot faster. Here is an article by Menno Henselmans who is crazy knowledgeable about what I am talking about.…
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Huh? It means you loose fat and gain muscle. Most people loose more fat than gain muscle so you are loosing weight.
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Yeah, they were untrained mostly. Let me look up some other studies that show even in trained individuals you can recomp with a high protein diet/calorie deficit with resistance training.
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And you have to be in a proper resistance training program, doing it half-hearted will stymie the results.
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If you are in a deficit but keep your protein high while resistance training its a recomp as long as you are accurately counting your calories and are in a deficit.
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And this all happened in just 4 weeks.
