Losing Weight on 5/3/1

Training
1

Hey guys. This is my first post here, so please be patient with me. I still consider myself a beginner. I have been running 5/3/1 for a little while, but I have gone a little overboard on the food. My lifts have gone way up in the last 6 months, so I know I have gained at least a little muscle somewhere in there.

My goal for the next 2 months is to try to hit a bodyweight of 210 before I start to worry about losing weight, but I figured I would start my reading now so that I could at least be informed when I get there. I wish to continue to gain strength at roughly the same rate I am right now while improving my body composition.

Not sure about my true one rep maxes because I told myself I wouldn’t do it until I could reasonably hit 405/315/405+. Here are some lifts from the first week or my current cycle where I really pushed myself (no idea why, I just kinda did it).

Lift: Starting —> More Current
Squat: 175 x 7 —> 225 x 14
Bench: 155 x 5 —> 190 x 15
Press: 95 x 10 —> 120 x 12
deads: 225 x 5 —> 225 x 18

I am up roughly 40 some pounds from my start, and have gained approximately an inch on my waist, and an inch and a half on my arms. I would really like to hit the next set of wheels in the next 7 months. Any ideas where I should start my reading? I really liked the recent article that I think was called “Carb Cycling for the Non-counter.”

I do not currently run, and I rarely skip rope. I have only taken 2 protein shakes in the last 6 months (I was crunched for time and I grabbed them at a giant eagle as a meal replacement).

I am on kind of a tight budget right now with both time and money. Recommendations?

2

I’m confused about your goal. You want to gain about eight more pounds in the next two months and then focus on losing fat, correct?

Are you doing any cardio at all, because it is a part of the program?

3

[quote]ryno76 wrote:
I’m confused about your goal. You want to gain about eight more pounds in the next two months and then focus on losing fat, correct?

Are you doing any cardio at all, because it is a part of the program?

[/quote]

Yeah, the goal is to hit 210 first, then I want to try to drop bodyfat and, if I can, keep getting stronger (I do realize that my strength progress will slow). (I think bodybuilders call it a recomp?)

I would love to get down to 180 with some good lifts before I set any other goals. I figure that by the time I get to 210 I should have enough muscle mass to make a reasonable cut to 180 and not look stupid. (I’m not even going to insult people and pretend that I don’t have at least a little interest in my physique.)

I skip rope once a week on saturdays. I dont count that as being a notable amount of cardio. I used to do competitive cycling in the summers, but I got busy with life in the last 2 years and recently fell in love with lifting, as it takes significantly less time and preparation.

4

As wendler says , train to be awesome

5

[quote]Septimum wrote:
Yeah, the goal is to hit 210 first, then I want to try to drop bodyfat and, if I can, keep getting stronger (I do realize that my strength progress will slow). (I think bodybuilders call it a recomp?)

I would love to get down to 180 with some good lifts before I set any other goals. I figure that by the time I get to 210 I should have enough muscle mass to make a reasonable cut to 180 and not look stupid. (I’m not even going to insult people and pretend that I don’t have at least a little interest in my physique.)
[/quote]

Ahh, so an intentional bulk. Just wanted to clarify your goal. Okay, well I would suggest reading up on the nutrition articles. I don’t give diet advice as that’s not my thing, unless someone comes up with an ice cream diet then I will become an expert on it. I’m sure others here can help, though. Good luck.

6

[quote]Septimum wrote:
Hey guys. This is my first post here, so please be patient with me. I still consider myself a beginner. I have been running 5/3/1 for a little while, but I have gone a little overboard on the food. My lifts have gone way up in the last 6 months, so I know I have gained at least a little muscle somewhere in there.

My goal for the next 2 months is to try to hit a bodyweight of 210 before I start to worry about losing weight, but I figured I would start my reading now so that I could at least be informed when I get there. I wish to continue to gain strength at roughly the same rate I am right now while improving my body composition.

Not sure about my true one rep maxes because I told myself I wouldn’t do it until I could reasonably hit 405/315/405+. Here are some lifts from the first week or my current cycle where I really pushed myself (no idea why, I just kinda did it).

Lift: Starting —> More Current
Squat: 175 x 7 —> 225 x 14
Bench: 155 x 5 —> 190 x 15
Press: 95 x 10 —> 120 x 12
deads: 225 x 5 —> 225 x 18

I am up roughly 40 some pounds from my start, and have gained approximately an inch on my waist, and an inch and a half on my arms. I would really like to hit the next set of wheels in the next 7 months. Any ideas where I should start my reading? I really liked the recent article that I think was called “Carb Cycling for the Non-counter.”

I do not currently run, and I rarely skip rope. I have only taken 2 protein shakes in the last 6 months (I was crunched for time and I grabbed them at a giant eagle as a meal replacement).

I am on kind of a tight budget right now with both time and money. Recommendations?[/quote]

I have no idea how you currently eat, but my advice (straight from Wendler) to make it simple when you want to drop some weight:

At each meal eat a big source of protein, a serving of vegetables, a piece of fruit, and THEN a carb source, if you’re still hungry. Eat it in that order.

Also add in some conditioning 3-4 times a week. Start slow and leg your legs adjust (this should take like 2-3 weeks). For that time period just work up a sweat and call it a day, don’t push it or go crazy. After that, you can get a little crazy if you want (just don’t do it every session)

Also realize that you cannot expect the same strength gains while you’re trying to drop weight. Cut your assistance work down. As long as you don’t starve yourself or do anything crazy, you should be fine though.

Good luck.

7

[quote]Chris87 wrote:

[quote]Septimum wrote:
Hey guys. This is my first post here, so please be patient with me. I still consider myself a beginner. I have been running 5/3/1 for a little while, but I have gone a little overboard on the food. My lifts have gone way up in the last 6 months, so I know I have gained at least a little muscle somewhere in there.

My goal for the next 2 months is to try to hit a bodyweight of 210 before I start to worry about losing weight, but I figured I would start my reading now so that I could at least be informed when I get there. I wish to continue to gain strength at roughly the same rate I am right now while improving my body composition.

Not sure about my true one rep maxes because I told myself I wouldn’t do it until I could reasonably hit 405/315/405+. Here are some lifts from the first week or my current cycle where I really pushed myself (no idea why, I just kinda did it).

Lift: Starting —> More Current
Squat: 175 x 7 —> 225 x 14
Bench: 155 x 5 —> 190 x 15
Press: 95 x 10 —> 120 x 12
deads: 225 x 5 —> 225 x 18

I am up roughly 40 some pounds from my start, and have gained approximately an inch on my waist, and an inch and a half on my arms. I would really like to hit the next set of wheels in the next 7 months. Any ideas where I should start my reading? I really liked the recent article that I think was called “Carb Cycling for the Non-counter.”

I do not currently run, and I rarely skip rope. I have only taken 2 protein shakes in the last 6 months (I was crunched for time and I grabbed them at a giant eagle as a meal replacement).

I am on kind of a tight budget right now with both time and money. Recommendations?[/quote]

I have no idea how you currently eat, but my advice (straight from Wendler) to make it simple when you want to drop some weight:

At each meal eat a big source of protein, a serving of vegetables, a piece of fruit, and THEN a carb source, if you’re still hungry. Eat it in that order.

Also add in some conditioning 3-4 times a week. Start slow and leg your legs adjust (this should take like 2-3 weeks). For that time period just work up a sweat and call it a day, don’t push it or go crazy. After that, you can get a little crazy if you want (just don’t do it every session)

Also realize that you cannot expect the same strength gains while you’re trying to drop weight. Cut your assistance work down. As long as you don’t starve yourself or do anything crazy, you should be fine though.

Good luck.[/quote]

Thanks for the response. After a little searching I found a similar answer from Mr. Wendler in Blood and Chalk Vol 6.

8

read some Shelby Starnes articles and/or get one of his ebooks