531 and Fat Loss

Bigger Stronger Leaner
1

Hello im your normal 22 year old ex high school athlete that is fat now. I have lifted on and off with not much constancy. I have been doing Wendler’s 531. I am getting ready to start my 2nd cycle.

Maxes
BP 285
SQ 350
DL 350
PHP 185

My main goal is to lose fat. I have pretty much got my nutrition in check .Im am 270 with around 25% BF. So My question is should i keep going with 531( I am planning on doing the full body program) Or would a program with higher rep ranges be better for me as i want to lose 70
pounds

THanks for any and all help

2

Yes you should stay with the program. Changing to a program with higher reps is a bad idea.

Since your goal is fat loss, don’t go for max reps on your main lifts, scale back your assistance work, and up the conditioning

3

I have been using 5/3/1 for an upcoming meet, and dropped from 202 to 189 in 3 months while following it. It’s still effective. As indicated above, I had to cut down volume from 5x10 to 3x10 on my assistance work and minimize how many reps I went for on the final sets (I’d go 1-2 above prescribed for a while). I actually cut down my conditioning too, since I wasn’t able to recover as well from it, but still found it to be successful.

4

[quote]Chris87 wrote:
Yes you should stay with the program. Changing to a program with higher reps is a bad idea.

Since your goal is fat loss, don’t go for max reps on your main lifts, scale back your assistance work, and up the conditioning

[/quote]

X2 Don’t get to carried away with the conditioning though, as too much could hinder your lifting. Your main source of fat loss is going to be your diet anyway. All the best.

5

As far as cardio I go out and walk 2 miles on rest days. I dont plan on sprinting any time soon lol got enough of that in my wrestling days.

Thanks for the input im going to start the full body 531 next week

6

Well shit… Here I was about to drop the knowledge and everyone beat me to it. I guess I’ll just copy and paste for emphasis

  • Yes you should stay with the program. Changing to a program with higher reps is a bad idea. Since your goal is fat loss, don’t go for max reps on your main lifts, scale back your assistance work, and up the conditioning

  • Your main source of fat loss is going to be your diet anyway. (THIS CANNOT BE OVERSTATED)

7

what would be the best diet to recommend for fat loss. I was looking into the Anabolic Diet. Any suggestions?

8

[quote]macpro1 wrote:
what would be the best diet to recommend for fat loss. I was looking into the Anabolic Diet. Any suggestions?[/quote]

Anything with a caloric deficit and sufficient amounts of protein (no, I won’T open the can of worms of “how much is enough?”). We don’t know you; we have no idea what works best for your body.

9

[quote]macpro1 wrote:
what would be the best diet to recommend for fat loss. I was looking into the Anabolic Diet. Any suggestions?[/quote]

http://www.T-Nation.com/testosterone-magazine-635#green-faces-diet

10

Man, I had ALOT more success when I switched to higher rep/higher volume work in my recent fat loss pursuits. I found myself in better “shape” overall and it increased caloric expenditure immensely. So I’d actually endorse it if that’s where you’re head is at and what you wanna do.