Get Strong Lose Fat - It can be done

[luigisacs]

All,

I've been on this board now for a few months and I truly think it is the best on the net. I also respect the opinions of the members of this board. Everyone is very knowledgeable. With that said, I chose to start a log. The purpose for this log is to gain as much knowledge, help, opinion and encouragement as I can along the way. I know there are a bunch of logs on here, so if this doesn't take off . . .oh well . .

Anyway, here are my vitals.

27 years old
231 pounds
27% body fat (way too fat!!)
6'0

Lift Records-
Squat - 1x5 -215/ 5x5 210
Bench -1x5 190 / 5x5 165
Cleans - 1x3 160/ 5x5 140
Overhead Press - 1x5 135 /5x5 115
Deadlift - 1x5 275/5x5 260


My goals -
a. To get into the 12-15% bodyfat level.
b. To get as strong as possible.

I know these two items above are contradictory, but I think if I do this smartly it can be done. I know that by trying to lose BF I'm not going to gain much muscle mass. That is fine, as long as my strength increases in any way. I plan on leaning out, then building upon that cleanly.

I've also done both the 5x5 intermediary, and the advanced 5x5 periodizations and they both worked well. But unfortunately I am coming off well over a month of being out of the gym and I need to be able to start back in lightly. With that said, I chose to begin with the Rippetoe 3x5 program. I will stay on this program until my lifts stall, then I will progress back into the intermediate program.

I have done as much research as I believe possible, and I believe this is a good way to get back into the swing of things.

If anyone has any comments please feel free. I would like to learn as much as possible. I will be posting my first session tonight.

 

[eando]

What does your diet look like?

 

[luigisacs]

I eat about 4-5 solid meals a day. Unfortunately they haven't been clean so I'm pretty fat right now. I can't tell you calories because I never counted. I would assume somwhere in the 3000-3500 calories a day.

 

[nodiggitydave]

protein/carb/fat ratio? guess?

 

[luigisacs]

protein/carb/fat ratio? guess?

truthfully I don't know. If I had to wager a guess I'd say its somewhere around 60% protein, 40% carbs. I plan on lowering my carb consumption gradually as the weeks go on.

 

[luigisacs]

DAY 1 Rippetoe Workout A

Squats - 3x185
Bench - 3x140
Deadlifts - 3x235

The squats felt unusually heavy. It probably was from the time off from the gym. When I was going strong this wouldn't have been a problem. I got them up, but my lower back tweaked a little

The deadlifts made my lower back a little weird as well. Again I believe it was from not doing anything for a month. I should have no problem going up in weight next time though.

I also began my cardio program. 25 minutes on the treadclimber. I did this after my lifts, but I don't think I will continue this way. I will be doing my cardio first thing in the morning monday through friday before work. I plan on adding 5 minutes every day until i hit the 40 minute mark. I plan on burning 400-700 calories. With the cardio I don't believe I will have to cut back too much on my calories throughout the day. Any thoughts on this?

 

[Bonkme2]

How are you going to measure your "be as strong as I can" goal?
Against the lifts you listed?
Be as strong as you can in the squat, overhead, deadlift, etc...?

 

[luigisacs]

How are you going to measure your "be as strong as I can" goal?
Against the lifts you listed?
Be as strong as you can in the squat, overhead, deadlift, etc...?

Yes I will be measuring my strength in the lifts listed from an "in gym" perspective. If I am getting stronger in those full body lifts then I must be getting stronger overall. I am hoping for a carryover affect from the gym to my outside of gym activities.

 

[Omegasox]

What kind of foods are you eating? By not clean do you mean fast food and snacks?

 

[luigisacs]

What kind of foods are you eating? By not clean do you mean fast food and snacks?

Yes, that is exactly what I mean. Too many fast food meals, and doritos over the last month.

To clarify how I'm going to clean up my diet, I have decided only natural foods (beef, chicken, pork, vegetables). I am attempting to keep all starches and processed foods to a minimum. I'm also having 2-3 whey protein shakes a day. I'll have those when I'm craving a snack.