View Full Version : Confused, looking for help.
atrain11b
07-26-08, 2:13 pm
I normally try to figure this stuff out on my own but this time I am stumped. I know lifting is not Rocket Science, and I know that no one holds all the answers. I must learn about myself through trial and error, however, I would like to minimize some of the mistakes that could throw me off here. So in hopes that someone might have journeyed down the road I am heading, I was hoping they could help me steer clear of some of the unforeseen.
Here is my current dilemma. I have been doing Training Routine #6 from this site for quite a while now. I am looking to change things up. I wanted to attempt a 5x5, do to never doing one, and I wanted to see if this sort of program would work for me. But then realized I should lower some of this body fat I gained here lately while experimenting on my diet and how my body reacts to certain food combos.
So for questions 1 and 2: Is it completely useless to start a strength gain program like a 5x5 while attempting to minimize/reduce current body fat. Also, if attempting a program like this, would doing 30 minutes of low intensity treadmill work on off days have a negative effect? I am in the Army, and must keep my long distance endurance up. (Actually need to regain that endurance).
Now, I understand in order to bulk you must gain body fat, and to cut you must reduce it. Many say that you can not do both. This is not my intention, my intention is to regain control of it, lower it slightly, and keep it cleaner as I continue to bulk. I feel what I am attempting to do does not call for an all out cut. However, I have heard mini cuts are not good either. I have never once did a cut. I feel that if I reduce cal’s, increase cardio, yet keep the lifting regimen the same, my body fat will lower without hindering what I have gain previously. Yet I may not make new gains. Is this thought correct?
Final Questions: So with what I presented here, would you recommend I keep my current routine with less cal’s and increased cardio. Or would it be ok to start a 5x5 with cardio on off days, and reduced cal’s until my BF is at a comfortable level then start the slow increase of cal’s once again.
I apologize for the long winded post, and if this seems confusing I can provide more details.
IronWilson
07-26-08, 3:19 pm
As long as you keep things heavy, in about the 8-12 rep range, you'll be golden. And you've got the concept exactly correct, your lifting regimen does not need to change much, you just need a reduction of calories and cardio when cutting.
It would be advisable, especially since you're in the army and you need to keep your conditioning up, to cut a little bit, and then clean bulk. I think you have a good handle on what you're doing. And you can do the 5 x 5 if you want while cutting or you can save it for your bulk, it's entirely up to you.
Giant Killer
07-26-08, 3:51 pm
A strength program while cutting would be a bad idea IMO, it would completely work against you. I would stick with your current routine and add cardio until you are at a comfortable bodyfat, then go for the strength program.
Ummm... yeah... a strength program is actually ideal while cutting. This is because "training for strength" requires less carbohydrate metabolism, both during the lifting and recovery phase. Plus, it produces less lactic acid which means your muscles won't be as sore when you go to run. This isn't to say you won't have some level of soreness and stiffness, but it won't be that extreme doms and burning feeling. Finally, since less of your carb intake will be used for muscle recovery, you'll have more energy for cardio.
simpleguy
07-27-08, 4:46 am
Ummm... yeah... a strength program is actually ideal while cutting. This is because "training for strength" requires less carbohydrate metabolism, both during the lifting and recovery phase. Plus, it produces less lactic acid which means your muscles won't be as sore when you go to run. This isn't to say you won't have some level of soreness and stiffness, but it won't be that extreme doms and burning feeling. Finally, since less of your carb intake will be used for muscle recovery, you'll have more energy for cardio.
but the thing is, on a strength program your goal is to gain strength... I don't see it happening on low-carbs really, personally I tend to lose some... on the last phrase you are stating:
'since less of your carb intake will be used for muscle recovery, you'll have more energy for cardio'
but the purpose of cardio is not to be carb-loaded and use carbs as a fuel source
depending on how low he cuts carbs and when he runs, he will be fine, i think he will be able to gain strength (not a lot) and lose weight at the same time.
To me, it depends on the calories you're taking in at the moment. As long as they're not too low, you'll lose fat, but also gain some strength. While this will be slow, its possible.
Considering you're training for long distance endurance, I think a heightened protein diet with less carbs could help you lose the fat while also gaining the stength.
Are you just going for strength? Or are you going for size? If you're going for strength, it is possible to do both, but it will be a slow process.
I normally try to figure this stuff out on my own but this time I am stumped. I know lifting is not Rocket Science, and I know that no one holds all the answers. I must learn about myself through trial and error, however, I would like to minimize some of the mistakes that could throw me off here. So in hopes that someone might have journeyed down the road I am heading, I was hoping they could help me steer clear of some of the unforeseen.
Here is my current dilemma. I have been doing Training Routine #6 from this site for quite a while now. I am looking to change things up. I wanted to attempt a 5x5, do to never doing one, and I wanted to see if this sort of program would work for me. But then realized I should lower some of this body fat I gained here lately while experimenting on my diet and how my body reacts to certain food combos.
So for questions 1 and 2: Is it completely useless to start a strength gain program like a 5x5 while attempting to minimize/reduce current body fat. Also, if attempting a program like this, would doing 30 minutes of low intensity treadmill work on off days have a negative effect? I am in the Army, and must keep my long distance endurance up. (Actually need to regain that endurance).
Now, I understand in order to bulk you must gain body fat, and to cut you must reduce it. Many say that you can not do both. This is not my intention, my intention is to regain control of it, lower it slightly, and keep it cleaner as I continue to bulk. I feel what I am attempting to do does not call for an all out cut. However, I have heard mini cuts are not good either. I have never once did a cut. I feel that if I reduce cal’s, increase cardio, yet keep the lifting regimen the same, my body fat will lower without hindering what I have gain previously. Yet I may not make new gains. Is this thought correct?
Final Questions: So with what I presented here, would you recommend I keep my current routine with less cal’s and increased cardio. Or would it be ok to start a 5x5 with cardio on off days, and reduced cal’s until my BF is at a comfortable level then start the slow increase of cal’s once again.
I apologize for the long winded post, and if this seems confusing I can provide more details.
Great post bro... Im gonna try to answer your questions as best i can.. you got a lot going on there... to start off with: i would not give up cardio completely... why? cuz you NEED it to do your job... your in the military, the first and most important thing in any training program is, is it gonna help or hurt your regular REAL job...
Anyway, with this in mind i def think you can hit your goals and do that 5 x 5 training program.. its always good to switch things up, shock the body, which you already know.. i think gaining and loosing weight is all about calorie manipulation.. since you have to keep your cardio up for your job stick with that... if you wanna drop a lil BF reduce your carbs and fats accordingly... for instance limit your carbs at night before bed... in order to bulk you do need to be at a calorie surplus but i dont think its necessary to throw excessive amounts of cals into your system to grow.. in my opinion you can make great gains in strength and mass with only a surplus of 500 above maitenance...
i agree with you my man... what your looking to do.. in my opinion is not a full out cut... i dont know what your diet looks like but i can only assume its not 100% clean all the time... clean any kind of sugar or bad fats out and limit your night time carbs... if you get super hungry between meals grab a handful of almonds... those thigns are awesome!!!
in summary, i think you should start the new 5x5 routine and keep your cardio that you do for the military.. make the changes in your body with the manipuilation of calories (mainly carbs and fats) and not so much with the cardio.. as you cannot afford to not be in cardio vascular shape like the rest of us off season are fortunate enough to be able to do.. HOPE THIS HELPS NEW HOMIE