#7078376 - 05/20/13 01:44 PM
Re: ? on losing fat/gaining muscle
[Re: Mistakim]
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mrnismo
Post Master
Registered: 12/08/01
Posts: 2740
Loc: PCB
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Losing fat and gaining muscle is not easy to do at the same time so with your goal I'm not sure I'd worry about it.
4lbs of fat to lose? If that is your goal then I'd just buckle down and do it quickly. 2-4 weeks of low calories and be done with it. You need a 3500 calorie deficit to lose 1 lb/week so do the math.
Lift heavy as you can during this time but for such a short duration I would just worry solely on losing the last bit of fat and not worry about whether I'm putting on muscle or not. You won't put on appreciable muscle in 4 weeks regardless of what you are eating so just diet hard and be done with it!
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#7078521 - 05/20/13 02:43 PM
Re: ? on losing fat/gaining muscle
[Re: Mistakim]
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CStyles45
Post Master Sr
Registered: 11/06/03
Posts: 7351
Loc: Boardman, Ohio
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At those stats it sounds like you don't have a lot of muscle mass anyways. Keep on with SS and track calories while eating on a deficit. You still have room for "noob gains" so you shouldn't have a problem losing BF while adding "some" size/strength.
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#7078965 - 05/20/13 06:53 PM
Re: ? on losing fat/gaining muscle
[Re: Mistakim]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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I never posted my "after" reading, but I lost 2.7% bodyfat & gained 7lbs of muscle between February and May. I have to look at my reading but iirc I gained 2lbs total (working on whittling that down) . I didn't do anything nuts, but I'm not a hard gainer. A couple of supervised high intensity nautilus circuits a week, mixed with some plyo/kettlebell stuff and a decent amount of cardio (cycling).
Protein shake within 20 minutes of each workout.
The guy who ran the study I was in was impressed 
_________________________
___________________________________ gamby still have an EM1--go figure 
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#7079631 - 05/21/13 06:57 AM
Re: ? on losing fat/gaining muscle
[Re: gamby]
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JackiesCivic
Post Master Sr
Registered: 08/25/01
Posts: 9766
Loc: Muskego, WI
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n00b question, what does SS stand for?
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#7079670 - 05/21/13 07:36 AM
Re: ? on losing fat/gaining muscle
[Re: JackiesCivic]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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Starting Strength. A weight training program/book that was pretty popular a year or so ago.
_________________________
___________________________________ gamby still have an EM1--go figure
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#7080804 - 05/21/13 03:57 PM
Re: ? on losing fat/gaining muscle
[Re: gamby]
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fastS13feda
fastS13feda
Unregistered
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Starting Strength. A weight training program/book that was pretty popular a year or so ago.
I'd say it's still the advice for Noobs.
It allows you to progress quickly and learn the movements.
Once your get your 6-9 months gains out of the way move along to 5-3-1 or 5x5/SL.
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#7080845 - 05/21/13 04:30 PM
Re: ? on losing fat/gaining muscle
[Re: ]
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Silock
Post Master Supreme
Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
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Starting Strength. A weight training program/book that was pretty popular a year or so ago. I'd say it's still the advice for Noobs. It allows you to progress quickly and learn the movements. Once your get your 6-9 months gains out of the way move along to 5-3-1 or 5x5/SL.
You should stay on SS until you stop making gains.
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#7080884 - 05/21/13 04:48 PM
Re: ? on losing fat/gaining muscle
[Re: Silock]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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Starting Strength. A weight training program/book that was pretty popular a year or so ago. It should be popular for everyone who ever starts lifting weights.
I wasn't criticizing it. I'm just going by how people referred to it a LOT a year or so ago. It was like a bible.  The enthusiasm about it seems to have waned, but that might just be the Fitness Forum.
_________________________
___________________________________ gamby still have an EM1--go figure
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#7080955 - 05/21/13 05:26 PM
Re: ? on losing fat/gaining muscle
[Re: Silock]
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137
Post Master Supreme
Registered: 12/06/02
Posts: 41991
Loc: Newsomville, CA
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Starting Strength. A weight training program/book that was pretty popular a year or so ago. I'd say it's still the advice for Noobs. It allows you to progress quickly and learn the movements. Once your get your 6-9 months gains out of the way move along to 5-3-1 or 5x5/SL. You should stay on SS until you stop making gains.
And unless you're being a pussy about it, you should NEVER stop making gains.
_________________________
Wayne
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#7080989 - 05/21/13 05:50 PM
Re: ? on losing fat/gaining muscle
[Re: 137]
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fastS13feda
fastS13feda
Unregistered
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Starting Strength. A weight training program/book that was pretty popular a year or so ago. I'd say it's still the advice for Noobs. It allows you to progress quickly and learn the movements. Once your get your 6-9 months gains out of the way move along to 5-3-1 or 5x5/SL. You should stay on SS until you stop making gains. And unless you're being a pussy about it, you should NEVER stop making gains.
Umm, what?
Plateus happen to everyone. Better to stop when form suffers than to force yourself to "make gains". I'd argue a healthy reset is the opposite of pussy, it means you've hit a limit, now be smart, reset and get ready to power through in 2-12 months(or whatever your pace is).
Seriously man, listening to you is like listening to that coach that took a few too many hits to the head. He means well, but the WTF moments outnumber the motivational ones.
To Silock's point. I loved SS, but I found the fact that 3 times a week you're squatting(with 3 sets at that weight) a bit brutal. Especially once you're deep in new PR/PB territory and actually into decent strength range(PRs don't mean much at 1/2 bw). I mean if you hit a new PR Monday, you'll have 9 sets at that weight or more by the end of the week.
And doing squats 3x a week mean you're up 15lbs a week. So even a 20% reset would put most people 4-6 weeks back from maximal.
When you're brand new, that's fine. But I feel like the reason most people get off SS is the squat regimen. After 6-ish months you'll be stronger but feeling a bit beat up. It's hard to have the focus on form with that many reps/sets and that fast of ramping.
That's just my opinion.
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#7081077 - 05/21/13 07:06 PM
Re: ? on losing fat/gaining muscle
[Re: 137]
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Silock
Post Master Supreme
Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
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Starting Strength. A weight training program/book that was pretty popular a year or so ago. I'd say it's still the advice for Noobs. It allows you to progress quickly and learn the movements. Once your get your 6-9 months gains out of the way move along to 5-3-1 or 5x5/SL. You should stay on SS until you stop making gains. And unless you're being a pussy about it, you should NEVER stop making gains.
It's eventually not going to work, due to the way the program is structured, but there's no "set" time that someone should be on it.
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#7081241 - 05/21/13 08:31 PM
Re: ? on losing fat/gaining muscle
[Re: Silock]
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137
Post Master Supreme
Registered: 12/06/02
Posts: 41991
Loc: Newsomville, CA
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Starting Strength. A weight training program/book that was pretty popular a year or so ago. I'd say it's still the advice for Noobs. It allows you to progress quickly and learn the movements. Once your get your 6-9 months gains out of the way move along to 5-3-1 or 5x5/SL. You should stay on SS until you stop making gains. And unless you're being a pussy about it, you should NEVER stop making gains. It's eventually not going to work, due to the way the program is structured, but there's no "set" time that someone should be on it.
When you first start out it will be easy for a few cycles to jump up 10 percent, eventually it's going to become 5 percent, 2, and possibly 1. You're right eventually it's designed to fail.
For the most part you wont progress on a lift if you mentally puss out. Sometimes it's not there but I have yet to see any negative effects during the 5-3-1 protocol. If anything it's made workable set weight a lot easier to manage rather than spreading pr's about.
I also think with smartly planned accessory work it's almost impossible to plateau. I know it's been proven, but almost hard for someone who isn't making leaps and bounds in their progressions.
_________________________
Wayne
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