Replies
-
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"
-
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
-
If I'm doing the ICF5x5 - Monday, Wednesday, and Friday. What would you recommend as my cardio goal per week? Total minutes for the week? Intensity? How shouldn't think about that?
-
Thanks - I just started on 5x5 and enjoy it. It just seems that the way the authors intended these programs is for gaining muscle, not for losing fat. I just want to make sure doing a 5x5 makes sense when my main goal is fat loss and muscle preservation.
-
Yes - 2 of 3 are 5x5. Are there any other 8-12 programs other than new rules of lifting.
-
I'm picking ICF 5x5 and am doing it. However, I must have missed the specific recommended PROVEN beginner programs other than ICF and StrongLifts. What are they? Thanks
-
Just trying to understand what is a recommended resistance training program for a goal of fat loss. There seems to be many. So just saying generic resistance training is not helpful.
-
Thanks - I'm only familiar to beginner 5x5s - strong lifts and ICF. What are recommended beginner programs in the 8-12 range the incorporate compounds?
-
Thanks - sounds like personal training isn't the way to go because they are only allowed to do circuits at big gyms. Will 5x5 be as effective as 8-12? What's the difference between a strength program or hyper trophy program? Which do you recommend for fat loss and why
-
why HEAVY 5x5 via like an 8-12 rep circuit training program with weights at a gym. The typical ones certified trainers would put you on for weight loss?
-
Okay - so I now understand why 5x5 vs p90x. But why HEAVY 5x5 via like an 8-12 rep circuit training program with weights at a gym. The typical ones certified trainers would put you on for weight loss?
-
Isn't p90x best of both - strength PLUS cardio? That's why I'm confused.
-
What modifications did you make to ICF 5x5 while you were cutting?
-
Why do a heavy 5x5 training program versus like a p90x or an insanity? Why the preference for heavy weights if goal is fat loss?
-
I only saw protein of 0.8 not fat
-
How many grams of protein and how many grams of fat should I consume, per pound of body weight? Thanks
-
A target result I mean
-
Thanks - so it sounds like 1.5/lb per week is a good target rate? Or would you recommend 1.0 rate so muscle is persevered better?
-
190 lbs. probably 20-25% bad. Want to get down to 150-160. 5'9"
-
Nice!
-
Thanks. It won't let me PM you on my mobile. I want to know what a good goal rate of weight loss is - the result I am aiming for, not the method. I have 20-40 lbs to lose. Sounds like 2lbs results in too much muscle loss
-
Also - if only a pre cooked option exists on MFP. Do I keep it at 8 or do 6 if it shrunk?
-
Thanks so for someone who wants to lose 20-40 lbs, what should the target rate be based on the tdee-20%? 1lb. Is 1.5lb risky too?
-
Thanks - a few more: 1) if I weigh a raw burger as 8oz, then it shrinks to 6oz after I cook it, I log 8, not 6? 2) if I do 2 lbs a wk bs 1 lb a week, so I risk more muscle loss - assuming I do everything else right (protein, resistance training, etc)?
-
Thanks - a few more: 1) if I weigh a raw burger as 8oz, then it shrinks to 6oz after I cook it, I log 8, not 6? 2) if I do 2 lbs a wk bs 1 lb a week, so I risk more muscle loss - assuming I do everything else right (protein, resistance training, etc)?
-
Yes - I meant muscle sparing. I am worrying about the other more important factors. After completing those - if like to know if you recommend SS or HIIT for more muscle sparing. Thanks
-
Also- What type of cardio is the most muscle-sparing? SS or HIIT? How long do you recommend rest is periods to be when lifting heavy (i.e., 5x5)?
-
What type of cardio is the most muscle-soaring? SS or HIIT? How long do you recommend rest is periods to be when lifting heavy (i.e., 5x5)?
-
Thanks What are re-feeds? Never saw that in this thread? Necessary for cutting?
-
Very helpful. When you were hungry and filled up with veggies and/or lean proteins: what were your go-to'snin rank order of consumed most often (most popular Also - I've had a history of doing well for 90days+ Then one single event like getting room service or eating a lot of pizza can derail me. While it's easy to say to…