Hi, I have started to notice that I have started to have more body fat in the past few months, I am wanting to lose body fat but want to get stronger alongside that. I have been doing a powerlifting program but have switched to do the nsuns 5/3/1 which is like 5/3/1 but with more HyperTrophy which I think is much better for me to keep body fat off.
Would there be any good ways for me to lose body fat, I think I’m at around 15-17% and I weigh 180-183LBS. I train 5 days a week and eat around 3000 calories a day.
Any help appreciated.
Thank you
Eat 2500 calories - boom!*
*not being sarcastic
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This is a huge problem. You’re “wanting to lose body fat but want to get stronger alongside that” and you’re training for hypertrophy… which means building muscle.
You’re all over the place. I have no idea what nsuns 5/3/1 looks like (no links. You can summarize it if you want, or not.). Not totally sure what a 5-day 5/3/1 split would even look like unless you’re playing with the frequency of certain lifts.
Plain old boring 5/3/1 works fine for building strength and slowly losing fat when programmed properly, meaning plenty of conditioning and adjusting the main lift volume as needed.
So yeah, tighten up the diet like TFP said and do your conditioning. That’s the easiest approach. Or consider jumping to a very focused 100% fat loss-specific plan (this explains how) for a month or so before returning to focus 100% on strength instead of trying to go in two directions at once.
Thanks, I was eating 3000-3500 which was definitely too much and I was planning to cut down to 2000-2500 at the moment until I am happy with the results.
The program seems to have benefited me more than when I was doing 5/3/1 and I am enjoying it more aswell but I was only planning on doing it until I either stop making progress or around September as that’s when I am beck at college so at the moment I would rather do 5 days instead of 4 days. Even with the conditioning and extra 5/3/1 Sets e.g. FSL and jokers I seemed to gain quite a bit of fat even though I was eating similarly to before the start of 5/3/1
nSuns is a great program. The volume is brutal, especially for us old timers. It will definitely add the bulk…
Fat loss however. Bottom line is that you’re going to have be DISCIPLINED AS FUCK with your calorie intake. Some folk can get away with eating shite all day however they’re few and far between. You just need to learn to say no to shit calories. No program will teach you that.
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I’ve definitely learnt that over the past 2/3 months and I will definitely eat decent calories from now on, I prefer higher volume at the moment as I have much more energy but in a few months I’ll go back to a lower volume proper powerlifting program once I actually lose the amount of body fat I am wanting to do