Hi guys, Did anyone here tried Stronglifts 5x5 ? Is it works? Effective?
I'm doing Stronglifts 5x5 when I'm started my journey in weightlifting. I like it and the mass gain and strength gain is good. But currently I'm adjusting my workout a bit. Removing OHP (I'm sucks at OHP) and adding dips and chin up, lateral raise, front raise and rear lateral raise.
I started with a friend and he stopped doing SL 5x5 for unknown reasons and started doing isolation exercise such as bicep curl, preacher curl and stopped entirely doing squat and deadlift (large upper body mentality) and guess what, I'm having a much better result than him although he uses mass gainers and whey and I didn't. Maybe genetics play part in that, maybe no. I don't know but I'm very sure that workout differences is the main cause.
I have a question but before that, this is what I know.
To gain mass, we need to have calorie surplus. To lose weight, we need to have calorie deficit. We cannot gain mass without adding a little bit of fat. Low calorie deficit burn fat, extreme calorie deficit burn fat + muscle.
My question is: Why do I lose my hard earn muscle although I do gain fat?
These are some info: 1. Been taking fat burner for 4 weeks and managed to lose 6 kg of fats. 2. During my 4 weeks cutting phase, I'm on low-carb and low-calorie diet. 3. Stopped taking the fat burner for a week (6/4 - 13/4). 4. During that one week, I only managed to workout once on 9/4. 5. During that one week, I didn't controlled my diet. I ate fast foods, potatoes, a bit of rice, mee hoon, kuey teow (have some calorie surplus every day). 6. On 6/4, my weight was 95.1kg and I have 33.5 kg of muscle mass, 35.9 kg of fat and fat free mass of 59.2 kg. 7. On 13/4, my weight was 93.8 kg and I have 32.4 kg of muscle mass, 36.7 kg of fat and fat free mass of 57.1 kg. 8. Total weight loss = 1.3 kg, total muscle mass loss = 1.1 kg, total fat gain = 0.8 kg, total fat free mass loss = 2.1 kg.
This post has been edited by alien9: Apr 16 2012, 02:47 AM
where did u get that calculation?and did u consume enough protein during that time?
All those muscle mass, fat mass info? My gym have an InBody machine. Yes, I do consume enough protein during the week albeit I didn't keep a record of what I ate.
Yes man, I do know about that but how come my fat mass increase while muscle mass decrease? Protein intake too low?
QUOTE(thelion4ever @ Apr 16 2012, 05:09 PM)
And you should concentrate on losing weight. Seriously
Been living in 'fat' situations for 22 years and now I know that I need to trim all that fat away. This is my journey to become jacked and ripped. Haha
You must be doing something wrong though I can't say what is wrong with ur diet or workouts.
LOw protein intake may be the cause.
How much protein are u taking now ?
Since I'm in low-carb low calorie diet, I'm taking 190g protein per day which is 1.5 X 126 (lean body mass in pound).
I think you are correct about my protein intake during that one week. maybe I'm having lower protein intake since I don't keep track my macro during that week (and Saturday and Sunday since it is my half cheat day for both days).
QUOTE(van_takawa @ Apr 17 2012, 12:39 AM)
Hey brother, figures as in ur body stats are just figures. Things can be wrong, mirror is always the better indicator.
But please be aware that you lose ur muscle and ur fat free mass which means it could be skeletal muscle, water or bone, but u gain fat.
So in this case, you need do check back your whole diet and even workout. Because it's not a correct situation when u try to lose fat but gained fat and go opposite losing ur fat free mass and muscle mass (losing bone mass is even worst than losing muscle mass).
Do not over rely on fat burner (I'm not sure how ur workout is) and do aware when it come to fat losing, ur body is smart enough, that u can depress or surpress it by using a lot fat burners but it will somehow counterback. And once you lose control then it gains more than what it lost.
It's not practical to lose 6kg in a month (exclude the biggest losers) and it's even much more harder when it come to 6kg of fat (how much total mass could you have lost then) in a month?
Fighting fat is a long journey, do not be too harsh to ur body.
Eat right,Work hard,rest well and be positive.
Thanks for the kind words man. I've been experimenting on how to lose my fat and yes, I don't want to be relying on the fat burner to lose my fat. After I finished my fat burner, I'm gonna try another method called EC Stack. Experimenting as I have a family background of obesity (my sister is obese, siblings etc) and I do want to help them.
This post has been edited by alien9: Apr 17 2012, 02:00 AM
My man, chill out... quit relying on those fancy machines that ur gym carries. seriously at ur stage u really need not to be so meticulous bout such details... set a goal that's not too hard to reach. once ur're close to ur goal, give urself a treat and set a new goal. progress is a slow process if quality is a concern... quit using the machines. and seriously dont take everythin the PT says for a fact. (MOST) of them are idiots...
Man, I've been chilling out for almost 8 months and just started seriously on March 2012. Just focused on training and training until one day I realized that I need to be more serious in order to achieve my goal.
Right now, my current goal is to get to 80 kg (from 100kg) at the end of this year without losing my hard earn muscle and I just want to get rid of the fat so I do need to keep track all my muscle mass, body fat mass, etc2 and start counting my macro-nutrition in order to achieve my goal no?
If you do wondering what my workout is, I've started my weightlifting with SL 5x5 and currently I've modified SL a bit, dishing out OHP and add dips, chin up, front lateral raise, rear lateral raise, side lateral raise.
I do want to achieve my goal as much as anyone else and I've found out that it would be very hard to lose fat if I don't do what I did.
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QUOTE(van_takawa @ Apr 17 2012, 09:45 PM)
Hey bro, I came all the way from 96kg to 75kg in one and a half YEAR.(75kg is recorded last november) (the last 8kg in the last 6 months which due to an injury and lack of exercise). I've been overweight for probably 19 years and I changed last year by working out and mostly changing lifestyle in term of diet and more active lifestyle.
The fat % is cut from 35% to 22%, and yes I do lost muscle mass. And from november onwards, I'm back to training and eat more without supplements. I achieved 78kg with still 22 of fat on february. And from february onwards, I started to take supplement, Myofusion Probiotic, Multivitamin and Creatine. And April, I'm now 81kg with 21% of fat.
Yes, i'm still a fat boy but compare to last 2 years, I looks way slimmer.
And compare to the 81kg last august and 81kg now, my waist line is like 35" vs 33".
It's always hard to lose fat, but I did lose fat but together with some muscle mass which I think it's worth.
With my 96kg, there's no way I can do a chin up or even dip, even suffered with 20 pushups. And all I can do is use my strength to lift weights, to do cardio, a lot brisk walking in school and during work on the holidays. And diet change is like no mcd and kfc, if I reli want to have fast food, I goes to subway and burger king, customised with no sauce and more veggies. I dun drink gas drink, packet drink,no alcohol and not even isotonic drink. All my beverages is H20 or Chinese tea. But I still eat all the food cook by my mum, ordinary chinese's food, fried food, meats, soup and veggies. What I do is cut down the rice and "volume" of my meal. And when I have my own meal outside, I go for small meals, spend more of course but I think it's worth.
But last year when I enter U, which lead me to a very hectic life with societies, academic and at the same time sports competition like basketball, futsal and even my first ever Rugby experience. I lost 8kg in that semester.For the first time I saw that "middle divider of abs" the arms' curvelines. And I eat like a cow in Uni because I'm way too tired but I still lose weight and look better.
That's the time I started to eat more and less restrict but prefer protein intake than carbs intake,carbs intake than fat intake.
We all want to look as good as we want, but it's really a matter of time. If u had been stacking and storing for fats for 10 years, U will be glad if u shred them off 5 years (which is half-life), and if it's 20 years, give urself a time frame of 5 years to be fit.
I feel happy for my change and I feel even happier and satisfy when I see my family learn to eat more healthy and be more active. When I see my friends who start to hit the gym and asking me how and try to learn, I feel that I influence them just like how the big bros around the world and of course in this forum influence others.
Just keep working.
This is what motivated me when I gave up. A Taiwanese from 25% fat reduced to 7% male in just 10 months and crowned his Mr University. (Extreme case though)
Thanks for sharing your experience in the journey towards fat loss. Your's motivated me to lose my fat further. So, this is my story.
It all started when I graduated for my diploma. Went to the convocation for my scroll and I saw myself in the picture, the biggest size of myself and I cannot bear the looks. When I've first started weightlifting, my weight was 100kg and for 8 months it stayed that way but I do notice the changes in my body. Although my waist line didn't reduce, I do feel more muscular and more energetic. But while still being haunted with the fattest image of myself, I vow to graduate with better physique.
Right now, my weight is 93 kg but I'm happy as I can wear all my shirt that I used to wear during my diploma's year. But I cannot stop here. I have another shirt where I really wanted to wear which is L size Barcelona Home Kit Season 2010/2011 by the end of this year. Maybe my goal isn't big as everyone else but a goal is a goal and I'll do anything to achieve that.
hey guys i am 168cm and around 62 kg and maybe around 18% body fat
should i continue to cut or should i start bodybuilding? (i am new at this and i was thinking of starting the "starting strength workout")
From my opinion, I would just start strength training. Why? During early stages of strength training, you can increase your muscle mass whilst lowering body fat. That's what I've read, that's what you can read from Stronglifts 5x5 and that's what happened to me. Then, if you lots of muscle, you will have higher metabolism thus making your cutting phase easier.
This post has been edited by alien9: Apr 19 2012, 07:56 PM
Might not be the right thread to post... But i just saw Darklight in CLEO's Most eligible Bachelors. w00t. Some of my colleagues were asking me "Does he takes steroids? He's so Big!" Lol
i'm still on the road to 2x BW bench bro, no worries, when the time comes i will show
my approx 1RM is now 90KG.
Anyways i used to do 5/3/1 before going back to begginers routine because i don't feel that i am on plateau yet.
What logic do you use here? Used to do 5/3/1 and wanted to go back to beginner's routine because you are not plateau yet? Damn, I cannot brain any single word in your statement. What beginner's routine do you want that is better that 5/3/1? 5lbs pink dumbbell exercise? Your usage of the word plateau somehow makes me think that you didn't even know what the meaning of it. Just throw it around to make you look smart to other people.
Yeah, I'm not there when you said to other people that you can bench 2xBW but if you claim that you are currently benching 90kg for 1RM but you've said that you already managed to bench 2xBW, I suggests that you throw your ego as far as you can before it starting to injured you; it does already injured your pride thou.
I'm not sure what's the correct posture when doing it , my back should be lower or higher or just almost parallel
There are several rows variations that you can find. The most famous one is Bent-Over Rows. You can also use T-Bar Rows, Pendlay Rows, Kroc Rows. All of them have the same function which is to train the back but different variations have different difficulty to set up the form. So, you can choose whatever variations you like. If you have a problem with your back cannot be straight, try superman exercise. I've train 3 of my friends to do pendlay rows and all of them have terrible back form so this exercise have fixed them.
jz take 5 egg white, 1 whole egg omelette with a bit of chilly sauce as postworkout meal.. also about 200g of chick breast
tofu? hm.. boil tofu vs boil egg zz ==" i cant imagine the taste lol.. haha..
why don't you try half boiled eggs? Well, I like quater boiled so every morning I will have 3 quater boiled whole eggs and put some soy sauce and eat all of them in one gulp.
I only workout at home, too shy go to gym because I'm thin,( 175cm, 56kg). I aim for ripped chest and arm. I do push ups 3 times/week.
So, you are only focusing on your upper body size? Nice goal you got there but if you managed to achieve your goal and somehow we both met together by destiny, I'll call you chicken leg.
my right ankle is injured, doctor said I'm not allow to do heavy workout for my leg for like 3 months. After recovery, I start workout for my lower body.
I see. If that's your reason, that's fine. Just a few pointers, do also focused on your lower body. As per your status, you are seriously underweight right. So, in order to increase mass, you need to focused more whole body instead just on your upper body. And trust me, I saw a person who is 168ish cm and have ripped chest and arm but got a very skinny leg and it is very awkward. Imagine you have that kind of body.
QUOTE(WiLeKiyO @ Apr 26 2012, 10:08 PM)
I only workout at home, too shy go to gym because I'm thin,( 175cm, 56kg)
Do get yourself a gym membership. Unless you have a home gym, you need to get to the gym. Push ups ain't doing nothing much on your upper body unless you started to incorporate weight to your push ups.
Wtf why are u guys talking about push ups here, of all things? Okay I might sound elitist here but COME ON this is the bb thread!
QUOTE(razorboy @ Apr 26 2012, 10:57 PM)
Cuz once u start deviating into two fingered push ups and push up with weights, eventually we will move into calisthenics which actually has its own thread http://forum.lowyat.net/topic/1985666
Sorry guys, didn't mean to deviate this thread. Thought it was ok thou. Hahaha
It feels like I'm naked and all of my friends laughing at me instead of motivate me. "Hey look ! A skinny guy try to carry a dumbbell !"
Man, you should suck up and be a man. Show them what you really can do. Maybe you are skinny but if you are really motivated, you can change your physique.
Apr 16 2012, 01:56 AM
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strong fella! haha I dont know when I can ask someone to sit on my back. lol
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