Weights for Fat Loss

logic

Have doing SS for a few weeks but decided that I want to loose some of the fat that I have put on doing this. I know I will have to alter my diet so I'm on a calorie deficit. What I'm wondering is, generally, what rep range would I using more energy with,
high reps with a light weight,
Medium reps with medium weight,
low reps going heavy?

itsallaboutheL

logic wrote: »

Have doing SS for a few weeks but decided that I want to loose some of the fat that I have put on doing this. I know I will have to alter my diet so I'm on a calorie deficit. What I'm wondering is, generally, what rep range would I using more energy with,
high reps with a light weight,
Medium reps with medium weight,
low reps going heavy?

explain!!?

logic

Been eating like a pig, wholesome foods as much as I can and lots of milk. Some fat has settled around the mid section, more bloated look than fat, probably my bodys reaction to starchy food types.

MagicMarker

Some fat gain is expected when bulking. Do you want to bulk or cut? Or have you been eating too much and not training enough?

logic

I did want to bulk and increase my strength but now my gut has become a bit unsigthly which has led to a change in priorities. I think it was more of a case of eating to much. Missed the odd day here and there but nothing major.

itsallaboutheL

logic wrote: »

I did want to bulk and increase my strength but now my gut has become a bit unsigthly which has led to a change in priorities. I think it was more of a case of eating to much. Missed the odd day here and there but nothing major.

Stick at the SS for a few months and then re-evaluate if you want

logic

yeah maybe I am jumping the gun, think I'll stick with then and maybe just leave out the starchy stuff

Colm_OReilly

Could you give us your diet breakdown please?

Also, starting lifts, current lifts, starting weight, current weight?

Thanks,
Colm

logic

7.30 Kelkin muesli + Cod liver oil + Centrum A-z

9.00 Banana, apple, 2 mandarins OR whey shake

11.00 Sandwich, brown bread, Tuna + natural yogurt (onken)

1.00 Lunch
2 sandwiches, Brown Bread ( 1 chicken fillet) with
Tomatoes, chillis & cucumber OR Eggs (1 egg per sambo)
more fruit,

4.00 Banana, 2 mandarins, maybe yogurt

6.30 - workout,

8.00 - Dinner, Potatoes, carrots, brocoli and chicken fillet

10.30 - 2 weetabix OR nuts+milk if I have them in OR Shake OR Egg Sambo.


Diet Varies sometimes but thats generally what I stick to.
I never measured quantities but as much as I could eat.
Shake are usually 2 scoops with a pint of milk. Drinking up
to about 3 litres per day where I can.
I think there is too much bread in my diet, so I'm gonna try
do something here.


My weight was about 12 stone, Starting lifts were about,

Dead 50kg
Sq 40kg
Ben 30kg
press 20kg

Started light as I wasn't sure what to start with.

pullups, could only manage 2

Now am about 12.5 stone, current lifts are

Dead 95kg
Sq 92.5kg
Ben 57.5kg
press 37.5kg

as per SS, Mon, Wed & Fri

Colm_OReilly

Yeah, you're right about too much bread. That and a lot of fruit. Could you get in more meat, less fruit, and more nuts?

Are you holding back on the deadlift? I'd like to see it stronger than it is in relation to the squat.

jaggiebunnet

Hi

Just looking at it I think there is a lot of bread in there and shakes. I started the SS program about 4 weeks ago and have maintained my 12 st while definitely getting stronger and losing more of the belly...I would say I am eating nearly the same as you except I don't take shakes, drink much less milk, eat nearly no bread and probably eat too many scones / drink too much beer at the weekend but it doesnt seem to effect me too badly.

My lifts starting were similar to yours but at lunch today I:
squatted 100kg
pressed 35kg

last week my deadlift was 105kg and my bench was 70kg.

I think the big difference I have made is eating a protein source at night, like a chicken fillet / tin of tuna / eggs. My concern is that I am off on holidays for 2 weeks in a couple of weeks and i will come back destroyed !!