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Trane33
02-19-2012, 11:48 AM
:bow:hey everyone im new here and i need advice.im 5'6 1/2 and i weigh 251. i bench 280, deadlift 390, i military press 155, squat 350. i still have a good amount of fat to lose. so i was introduced to the 5/3/1 and love and to supplement with strenghth gains and fat lose i am also going to implement a barbell/dumbell complex on my off days. my delimma is i don't know how much i should be eating or what i should be eating to attain my goals of being strong and ripped. any takes are deeply appreciated.

JacobH
02-19-2012, 02:53 PM
A. Figure out how many calories per day it takes to maintain your weight.
B. Drop 300-500 cals a day (or if you want faster or slower weight loss adjust accordingly, usually slower is better to retain muscle)
C. Make sure you consume adequate protein. Most people like 1.5 grams per lb of BW, I usually just shoot for 200.
Be consistent with tracking your calories and macros and you'll get leaner and leaner.

Also- The best foods to eat are lean, dead animals (chicken breasts,fish,lean ground beef,turkey) and complex carbohydrates(rice, oats). Healthy fats also (peanut butter, fish oil)

Behemoth
02-20-2012, 01:54 PM
A. Figure out how many calories per day it takes to maintain your weight.
B. Drop 300-500 cals a day (or if you want faster or slower weight loss adjust accordingly, usually slower is better to retain muscle)
C. Make sure you consume adequate protein. Most people like 1.5 grams per lb of BW, I usually just shoot for 200.
Be consistent with tracking your calories and macros and you'll get leaner and leaner.

Also- The best foods to eat are lean, dead animals (chicken breasts,fish,lean ground beef,turkey) and complex carbohydrates(rice, oats). Healthy fats also (peanut butter, fish oil)


Pretty solid advice here.

Trane33
02-20-2012, 05:06 PM
:cry:I appreciate the advice JacobH and your follow-up Behemoth. Its nice to have people around who have been there and done it, but be willing to help out another(and no, im not crying).

RhodeHouse
02-22-2012, 04:42 PM
I wouldn't recommend doing 5/3/1 AND BB complexes on off days. It's way to much.

Do the main 5/3/1 work and use the BB complexes as your assistance work.

Remembe this, you can't serve 2 masters. In your quest to lose fat and "get ripped" you will have a very hard time keepong strength, let alone building it.

So you don't get caught in a revolving door of fat loss v. building strength I would prioritize your goals. If you want to lose fat, then your workouts should be geared towards that as the main focus. You can strength train as part of the process, but your focus should be fat loss via diet and proper exercise selection.

Once you reach a bodyfat % that you find acceptable, then you can shift your focus from more of a fat loss-type workout to a strength building-type workout. When you make this change, you still need to pay close attention to your eating habits.

This is a common goal that most fail miserably at because they try to do both at the same time and it's just not possible.

Prioritize and attack.

Trane33
02-22-2012, 06:33 PM
thankyou RhodeHouse for the advice. i guess you are about the 100 millionth person that i have spoke to or read an exert from to say that, its finally sunk in.Thanks everybody.

RhodeHouse
02-23-2012, 12:45 PM
thankyou RhodeHouse for the advice. i guess you are about the 100 millionth person that i have spoke to or read an exert from to say that, its finally sunk in.Thanks everybody.

One thing I've learned is when you hear people say the same things over and over, there's a reason for it. Listen and just take notes so you can figure out the best way to get to your goals.

Rileigh
03-14-2012, 05:10 AM
thankyou RhodeHouse for the advice. i guess you are about the 100 millionth person that i have spoke to or read an exert from to say that, its finally sunk in.Thanks everybody.

If you really want to goto the gym on your off days just to burn some extra calories, looking into high intensity interval training.