[quote]Silyak wrote:
You should be able to build muscle without adding fat (and possibly even cutting fat). [/quote]
How?[/quote]
I would expect 5/3/1 and a maintenance diet to work. Make sure that you get at least a gram of protein per pound of body mass each day. I wouldn’t expect to lose weight (at least not very much), but you’ll be building muscle, so if you can maintain weight or even gain weight slowly that would equate to fat loss.
I’m doing a 5x5 program and having good results. That would probably work instead of 5/3/1 if you want.
[quote]Kardash wrote:
The good ol’ debate. What do you guys think? Is it possible to drop bodyfat and still gain strength/muscle? I’m restarting training after an hiatus due depression and I gained 10kg (20 pounds) of mostly fat.
I know since I’m just 21 I should maximise muscle gain, but now I am obese. I dont really know what to do. I want to build muscle, be stronger, and faster. But I at this moment, it just looks aweful.
Now Jim Wendler says you will look how you train - e.g. if I pick up a decent sprinting program and 5/3/1 I’ll get fit. But he also says to eat big… well I’ve been eating big. And I dont know what to do with it atm. I lost quite som weight with LeanGains before the summer but when my depression hit I regained it all pretty quickly.
So wtf do I do now?[/quote]
Follow a strength-based program like 5/3/1
Do 2-3 days of energy system (sprints) or Strongman training – start at 1-2 days and work up
Eat a high protein diet
limit carbs to just peri-workout
Increase good fats
 Drink a lot of water
Make sure to take in a lot of fish oil as omega 3’s help with depression symptoms
[quote]Reed wrote:
What the fuck is going on in this thread… Seriously I pretty much stopped after I read and went back and read again to make sure I was seeing correctly that some one has suggested eating Horse Meat (as in the animal most people ride unless I am just uneducated on the latest meat market).
My two pennies…
Unless your completely new to training and really out of shape losing fat and gaining muscle and gaining strength all at the SAME time is damn near impossible without the use of PEDs. I say its also next to impossible to gain strength when in a state of calorie deficiency because unless your undertrained as stated above there is not going to be a huge gain in neurological efficency.[/quote]
I am very undertrained at this moment… since I haven’t trained regulary for months and got obese. I’m trying to get back in my game by doing 3x 5/3/1/ beginners workout per week. One sprinting session each week. And try 1-3 rucking sessions.
But what should I do with cals? Undereat? Maintenance? Or overeat for muscle? I’m like the fattest person in my personal friends and family circle right now… (though I must add here in Europe obesity is less frequent than in the States)
[/quote]
From March to July-ish of this year I cut about 50 lbs. of fat and improved all my lifts pretty much each week running Carb Night Solution and mostly 5-3-1 with BBB assistance coupled with running stairs after each workout and adding in some occasional HIIT and a nightly walk. I went from not quite fitting into a size 42 waist to squeezing into a size 34 waist during this period. I was severely undertrained as I took about 18 months off to eat ice cream and get fat. And I’m an old fucker. During the cut I didn’t count calories I just ate a reasonable amount of mostly meat, cheese, eggs, cottage cheese, and veggies and had almost no carbs except for one pancake blow-out meal a week post training. I think its hard to add lean mass while cutting fat but that doesn’t mean you can’t get stronger at the same time. You just have to be strict as fuck with your diet and not eat any unplanned shit or drink calories in soda, beer, or booze.
Here is my log from almost the start of the cut, although I didn’t talk much about weight loss until I had already lost about 20 lbs. in the first two months:
[quote]Kardash wrote:
The good ol’ debate. What do you guys think? Is it possible to drop bodyfat and still gain strength/muscle? I’m restarting training after an hiatus due depression and I gained 10kg (20 pounds) of mostly fat.
I know since I’m just 21 I should maximise muscle gain, but now I am obese. I dont really know what to do. I want to build muscle, be stronger, and faster. But I at this moment, it just looks aweful.
Now Jim Wendler says you will look how you train - e.g. if I pick up a decent sprinting program and 5/3/1 I’ll get fit. But he also says to eat big… well I’ve been eating big. And I dont know what to do with it atm. I lost quite som weight with LeanGains before the summer but when my depression hit I regained it all pretty quickly.
So wtf do I do now?[/quote]
Follow a strength-based program like 5/3/1
Do 2-3 days of energy system (sprints) or Strongman training – start at 1-2 days and work up
Eat a high protein diet
limit carbs to just peri-workout
Increase good fats
� Drink a lot of water
Make sure to take in a lot of fish oil as omega 3’s help with depression symptoms[/quote]
[quote]Kardash wrote:
The good ol’ debate. What do you guys think? Is it possible to drop bodyfat and still gain strength/muscle? I’m restarting training after an hiatus due depression and I gained 10kg (20 pounds) of mostly fat.
I know since I’m just 21 I should maximise muscle gain, but now I am obese. I dont really know what to do. I want to build muscle, be stronger, and faster. But I at this moment, it just looks aweful.
Now Jim Wendler says you will look how you train - e.g. if I pick up a decent sprinting program and 5/3/1 I’ll get fit. But he also says to eat big… well I’ve been eating big. And I dont know what to do with it atm. I lost quite som weight with LeanGains before the summer but when my depression hit I regained it all pretty quickly.
So wtf do I do now?[/quote]
Follow a strength-based program like 5/3/1
Do 2-3 days of energy system (sprints) or Strongman training – start at 1-2 days and work up
Eat a high protein diet
limit carbs to just peri-workout
Increase good fats
�?� Drink a lot of water
Make sure to take in a lot of fish oil as omega 3’s help with depression symptoms[/quote]
Thanks, I will def get some fish oil tomorrow.
About the diet: what should I do with the cals?
[/quote]
Not to play arm-chair psychologist, but counting calories is not needed for your goals and likely not helpful in your current mental state.
Focus on making good food choices in reasonable portions and the calories will sort themselves out.
Granted, this approach won’t get you to 5% bodyfat but you don’t need (or want) that.
Oh, and I would amend my recommendation of 2-3 days ESW or strongman. Should have wrote 3-4 days weights (5/3/1), and 1-2 days ESW or 1 day strongman. I suspect your work capacity wouldn’t tolerate much more training than that.