Confusion..

neil_hosey

Hi there,

Ive recently got into lifting weights and some cardio for 2 reasons, to lose ALOT of weight and to gain a bit of strength in my core and upper body.

Currently ive swapped around between different routines including the powerlifts 5X5, but i think i need something a bit more taxing on the cardio side of things but still maintaining heavy lifts, if that makes sense?

Basically, theres so many programs and ideas out there, that all i want is someone to tell me what program i should do! Im in a gym that doesnt have instructors so wont be asking the girl behind the desk..

I know someone will say its different for every person, and it depends on my goals, so to cut to the chase, heres my goals and where i am so far.

Im 107kgs, down from 118kgs in june. Mainly as a result of a change in diet, and powerlifts 5X5 with some cardio.

My goal is to reach approx 95kg while still improving on strength, Im not particularly strong, and still carry what i believe to be 2 stone of fat i should probably get rid of, idea of strength:

Max Bench 105 KG
Max Squat 80 KG (bad lower back, working on it).

Sorry for the long winded post, but can someone recommend a good program to take over from powerlifts 5X5 that will promote what i mentioned above as Im getting slightly confused with all the things im reading, and 5x5 not working aswell anymore!

Thanks in advance!
Neil

Hanley

Why do you feel like oyu need more carido? And what type of "cardio" do you want?

Endurance, sprint stuff, etc etc.

crank_1975

Maybe try Built Like a Badass? Thread about it here:

http://www.boards.ie/vbulletin/showthread.php?t=2056380718

neil_hosey

Hanley wrote: »

Why do you feel like oyu need more carido? And what type of "cardio" do you want?

Endurance, sprint stuff, etc etc.

Im not really certain tbh! ive hit a bit of a barrier losing weight wise and im not sure, Ive been reading alot about HIIT stuff, mainly sprints and they appear to work well. But I also want a new weight lifting program, and then how do you integrate that with sprints? is there a program out there already that does this?

Do you think there is no need for any cardio and focus solely on lifting weights?

neil_hosey

jesus thanks very much that Built like a badass looks like the exact thing i was looking for!

Thanks alot!

Burkatron

neil_hosey wrote: »

Im not really certain tbh! ive hit a bit of a barrier losing weight wise and im not sure, Ive been reading alot about HIIT stuff, mainly sprints and they appear to work well. But I also want a new weight lifting program, and then how do you integrate that with sprints? is there a program out there already that does this?

Do you think there is no need for any cardio and focus solely on lifting weights?

You want to lose weight while building strength! It's extremely hard. Have you stalled on your 5x5 progression? If so have you followed the programme properly & deloaded for a week? At this stage you'll probably have to pick one or the other!

Anyway the 2 problems (imo) here is because you're on a defecit you cant sufficiently fuel your workouts & the problem will be your diet! You've also hit a weightloss plateau because a) your diet isn't as good as you think b) you haven't reassessed your diet/calorie intake since you started & your now eating maintenance calories for 107kg.

Pick what's more important, strength or weightloss & eat for the purpose of your goal. Reassess your calore intake for the 107kg you not the 118kg you

neil_hosey

Burkatron wrote: »

You want to lose weight while building strength! It's extremely hard. Have you stalled on your 5x5 progression? If so have you followed the programme properly & deloaded for a week? At this stage you'll probably have to pick one or the other!

Anyway the 2 problems (imo) here is because you're on a defecit you cant sufficiently fuel your workouts & the problem will be your diet! You've also hit a weightloss plateau because a) your diet isn't as good as you think b) you haven't reassessed your diet/calorie intake since you started & your now eating maintenance calories for 107kg.

Pick what's more important, strength or weightloss & eat for the purpose of your goal. Reassess your calore intake for the 107kg you not the 118kg you

I think the gains from the 5x5 is slowing down. It thought it was motivation but im fairly sure now its something else. ive taken weeks off alright.

The weightloss is still moving but ALOT slower, which is probably better. But its worrying and i dont think im even anywhere near where it should be slowing down, if you know what i mean.

I suppose what i really want is to have is a routine where im still compound lifting but also improving my general cardio fitness (which is still fairly poor, as my main focus was lifting heavy weights so far), and still losing weight

Do you think that program mentioned above is a good choice?

Burkatron

I think the gains from the 5x5 is slowing down. It thought it was motivation but im fairly sure now its something else. ive taken weeks off alright.

You're on a calorie defecit so this is normal

The weightloss is still moving but ALOT slower, which is probably better. But its worrying and i dont think im even anywhere near where it should be slowing down, if you know what i mean.

Have you adjusted your calories since you started in June?

I suppose what i really want is to have is a routine where im still compound lifting but also improving my general cardio fitness (which is still fairly poor, as my main focus was lifting heavy weights so far), and still losing weight

You want to get stronger,fitter & lose weight? You'll be able to do this for the 1st while but you'll eventually plateau as you've found out. As I mentioned pick your main goal & then people will be able to recommend an appropriate programme. You want to do everything at the moment & it's extremely hard to do!

Do you think that program mentioned above is a good choice?

I don't really know the programme but it involves barbell complexes & moves like cleans. You haven't been lifting long & you have MILES of progression to go on your core lifts before you start adding in oly lifts. It's a bit advanced for you at the moment imo.

Hanley

OP, how tall are you?

neil_hosey

Hanley wrote: »

OP, how tall are you?

Im 6 foot on the button

neil_hosey

Burkatron wrote: »

You're on a calorie defecit so this is normal

Have you adjusted your calories since you started in June?


You want to get stronger,fitter & lose weight? You'll be able to do this for the 1st while but you'll eventually plateau as you've found out. As I mentioned pick your main goal & then people will be able to recommend an appropriate programme. You want to do everything at the moment & it's extremely hard to do!


I don't really know the programme but it involves barbell complexes & moves like cleans. You haven't been lifting long & you have MILES of progression to go on your core lifts before you start adding in oly lifts. It's a bit advanced for you at the moment imo.

Yes im on a calorie deficit for the most part (the odd slip). But im trying to keep my protein levels up, ive been going the gym anywhere from 3-5 times so started taking whey on days where i felt i hadnt consumed enough protein or i had a particularly hard session. I noticed the differnce quite alot when i started taking in, especially in recovery.

Im just hoping im not plateauing at 107Kgs!! I would have hoped i would be a stone lighter before that happened.

i really love the idea of barbell complexes, Ive been doing all these lifts individually in the gym, but not all together. I previously lifted for several years from 18 to 21 or so, so im not really new to it, just gotten fat in the period in between then and now

Burkatron

neil_hosey wrote: »

Yes im on a calorie deficit for the most part (the odd slip). But im trying to keep my protein levels up, ive been going the gym anywhere from 3-5 times so started taking whey on days where i hadnt consumed enough protein or i had a particularly hard session. I noticed the differnce quite alot when i started taking in, especially in recovery.

Your on a calorie defecit, it doesnt matter if you're diet is 100% protein or carbs or fats (exaggerating, there'd be health issues here), if you're on a defecit you're still gonna struggle to fuel your workouts & find it extremely hard for your strength & cardio to progress.

Im just hoping im not plateauing at 107Kgs!! I would have hoped i would be a stone lighter before that happened.

Your weightloss wont plateau, as I said before you just have to readjust your calorie defecit for the 107kg you. Workout your maintenance calories, take away 500 (or whatever number you want) & theres 1lb a week of weightloss while only having a small defecit.

i really love the idea of barbell complexes, Ive been doing all these 's lifts individually in the gym, but not all together. I previously lifted for several years from 18 to 21 or so, so im not really new to it, just gotten fat in the period in between then and now

Your bench is at bodyweight, your squat is way under (I know you mentioned a back injury but still), you haven't mentioned your deadlift. If you want to get stronger you'd be better off sticking to less complex lifts like these for the moment while eating to get stronger & get these numbers up. If you want to lose weight sort your diet 1st as that will be the majority of the job & do whatever programme you want. Anyway I'm repeating myself over & over so I'll stop now.

Hanley

Burkatron wrote: »

Your weightloss wont plateau, as I said before you just have to readjust your calorie defecit for the 107kg you. Workout your maintenance calories, take away 500 (or whatever number you want) & theres 1lb a week of weightloss while only having a small defecit.

I could kiss you. Why does everyone miss this one?

Great post.

neil_hosey

Burkatron wrote: »

neil_hosey wrote: »

Your on a calorie defecit, it doesnt matter if you're diet is 100% protein or carbs or fats (exaggerating, there'd be health issues here), if you're on a defecit you're still gonna struggle to fuel your workouts & find it extremely hard for your strength & cardio to progress.



Your weightloss wont plateau, as I said before you just have to readjust your calorie defecit for the 107kg you. Workout your maintenance calories, take away 500 (or whatever number you want) & theres 1lb a week of weightloss while only having a small defecit.



Your bench is at bodyweight, your squat is way under (I know you mentioned a back injury but still), you haven't mentioned your deadlift. If you want to get stronger you'd be better off sticking to less complex lifts like these for the moment while eating to get stronger & get these numbers up. If you want to lose weight sort your diet 1st as that will be the majority of the job & do whatever programme you want. Anyway I'm repeating myself over & over so I'll stop now.

Appreciate the advice. And i am listening

Regarding the squat, I havent been pushing too hard, im trying to build up slowly as i have a long term lower back injury, which appears now to be ok since i started the squating, deadligting, and bent over rows.


Ive done so much reading on my diet, maybe i just need to go over it again now that ive 10 less kgs on me.

Burkatron

Hanley wrote: »

I could kiss you. Why does everyone miss this one?

Great post.

Yeah, it's one (of many ) aspect that I find many trainers either don't know, can't get there head around or just completely ignore! If so called pro's don't bother with it what chance does the average joe have? (Ha, this applies to everything. I'm on a super anti (moronic)fitness industry gripe buzz today!! Well more so than usual!:mad:)