Starting Strength/Fat Loss

ThirdMan

Is there a fundamental program (similar to SS) that is geared towards fat loss? I like the idea of SS, but it does seem to be about putting on size, eating at a surplus, etc. My primary objective is fat loss, but of course I want to have some sort of shape as well, thus avoiding the dreaded 'skinny fat'.

Hanley

German Body Composition - one of Poliquin's baby's. It's truly excellent.

conzy

You could train hard and base your core routine on SS. But instead of following his rather poor nutrition (GOMAD etc) Just eat at or slightly below maintenance with good macros (e.g 40/40/20 )

You will lose fat and get stronger. As far as I know the SS program has very little core work so adding in some heavy cable crunches and hyper extensions is a good idea

echo.lima

German Body Composition for the win!

There's a good article on T-Nation, although be advised it looks easy, three days a week, but beleive me, if you keep your diet in check you can expect some EPIC results :pac:

ThirdMan

Thanks guys. GBC sounds like what I'm looking for!

MadMardegan

Your diet really is the most important aspect of training. If you're not eating at a calorie deficit then it won't matter what kind of routine you're doing.

CM24

http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html Lyle has a generic full body routine that he recommends be used once or twice a week to maintain strength/size whilst dieting.

Sample Full Body Exercise Routine

Exercise Sets Reps RI
Squat or leg press 2-3 6-8 2-3’
RDL or leg curl 1-2 6-8 2-3’
Bench press or 2-3 6-8 2-3’
Incline DB press
Rowing or chins 2-3 6-8 2-3’
Lateral raise 1-2 8-10 1-2’
Biceps 1-2 8-10 1-2’
Triceps 1-2 8-10 1-2’
Weighted crunch 1-2 6-8 1-2’
Back extension 1-2 6-8 1-2’

R.I= Rest Interval.

Studies have shown that you can maintain strength/size whilst dieting on very low volume as long as the weight on the bar is maintained. I've done his Rapid Fat Loss Diet before and didn't lose any strength, just by doing all my current lifts once or twice a week (2-3 sets of 5-8 reps) and not taking any weight off the bar. In my experience one of the main keys to keeping your muscle whilst dieting is not to take deload weeks, as lifting at low intensities just gives your body an excuse to lose muscle. Martin Berkhan of Leangains wrote a bit about lifting whilst dieting here. http://www.reddit.com/r/Fitness/comments/lmhmn/my_epic_fail_with_leangainsif/c2u2008

amazingemmet

While I have nothing but respect for Lyle in regards to and use his books as go to references pretty much every week. If you're into health and fitness reading them should be mandatory. I always find his training stuff to be shocking.

I second Hanley and say go with the GBC.

I know one trainer in London who has literally made his career on doing "transformations" solely using the programs in the GBC book combined with basic low carb diets.

Hanley

amazingemmet wrote: »

While I have nothing but respect for Lyle in regards to and use his books as go to references pretty much every week. If you're into health and fitness reading them should be mandatory. I always find his training stuff to be shocking.

I second Hanley and say go with the GBC.

I know one trainer in London who has literally made his career on doing "transformations" solely using the programs in the GBC book combined with basic low carb diets.

Yah +1 to all of that.

A lot of trainers making their career w/ a 6 week cycle of GBC plus a 6 week cycle of GVT repeated ad infinitum.

....which is great because the mark of a good trainer is keeping it as simple as possible and getting results.

Hanley

amazingemmet wrote: »

While I have nothing but respect for Lyle in regards to and use his books as go to references pretty much every week. If you're into health and fitness reading them should be mandatory. I always find his training stuff to be shocking.

I second Hanley and say go with the GBC.

I know one trainer in London who has literally made his career on doing "transformations" solely using the programs in the GBC book combined with basic low carb diets.

Where can I find that GBC book? Is it just the Poliquin Principles book?

DM-BM

Its $8.99 on his web site..... plus about $26 shipping to Ireland.

Hanley

DM-BM wrote: »

Its $8.99 on his web site..... plus about $26 shipping to Ireland.

That's weird. It's not on the EU site.

DM-BM

looks like it's just out of stock http://euro.cpoliquin.com/product_p/1006.htm