I'm 19 years old, turning 20 soon and I weigh 157lbs. I used to weigh 160lbs and was able to bench 165 lbs, Squat 250 lbs, and deadlift 225lbs. Currently I bench 145lbs, Squat 195lbs, and deadlift 185lbs. The reason I lost my gains is because I took about a month and a half off since I got strep throat.
My main question is if I can lose some body fat and still continue lifting weights, while at the same time gradually increasing the amount of weights I can lift. I've been doing SS for about 1 year now.
Also, since I took a month and a half off (mind you I reduced all my weights by 40 lbs) I get pain in my pelvic muscles, or groin muscles (I don't know what it's called but its the hinge that's to the left and right of your groin area) when I squat.
If you could recommend me a program (diet + exercise) to cut + bulk please let me know. Also, if you know how I can cure my groin area pain when I squat it would be much appreciated. Thank you guys!
1. You cannot cut and bulk. Pick one.
2. How tall are you? 157 is very small unless you are like 5'6 or under, you should probably bulk.
3. You need to stretch and thoroughly warm up before lifting. Look up hip flexor mobility. And you should do lots of very deep body weight squats and then ass to floor squats with the bar before you put weight on.
2. I'm Around that height, I believe I'm 5'7 (I'd be more than happy to take your suggestion and bulk)
3. Thanks i'll try it out!
I'm going to try to work back to my regular workload on starting strength and then change to the 5x5 routine. I just don't know what my diet should look like.
Any constructive criticism, advice, and links will be much appreciated.
Hit the 3x5, go heavy and hard. Make sure to get enough rest between sets, but keep it intense and semi-fast paced.
I don't know what your maintenance calories are but you should start tracking them and start with 3,000. After a week if you're unsatisfied or not gaining any weight, bump it to 3,500. Adjust them to your goals, but youd be good gaining 1-2 lbs a week for a couple of months. This will allow you to build some muscle and strength.
Once youre up 10-15 lbs, you can reevaluate what you want to do and either continue bulking or start cutting.
It happened to me recently with my right hip, a week off heavy squatting and stretching cured it though.
If you're having the same issue as me, you might want to rest a few days. I pushed through it and it just gets worse.
On the right side of that page is a search box. Search hip flexor/groin and watch.
Although adding mass and strength while gaining weight is not really common. At a young age, you will probably find your self doing what you have asked - more so because generally after a small break, your body gets back into the groove. This is all dependent on if you are eating at maintenance / just under maintenance.
Any other comments?
Good advice above man. Summer is about over, no need to cut unless your unhappy. If that's the case then cut my friend. Pick a number and cut to it. This sport is supposed to be fun so whatever it takes to enjoy lifting. Also I think you would like the look and strength by putting on 15 lbs too. But you dont want to gain more than 1 lb a week. Too much fat will be added if choose to gain that fast. You win either way if you set a goal. It it were me, I'd eat and then eat some more.
I'm telling you this while I'm sitting here knowing I need to drop a good 10lbs before I start my winter food fest. Good luck man.
Last edited by stanton; 07-29-2012 at 02:09 PM.
Thanks for all the help guys, I'll get crackin' now !
I can understand wanting to cut, but the truth of it is 157 at 5'7 is tiny. If you loose weight to "cut" the best you are going to be able to do is achieve a starved scrawny look, no matter how much your abs show. I've been there, thinking that I would somehow look good all cut at 145. Then I realized at best I was just a little twerp. Don't make the mistake I did by wasting time, jump right into serious lifting, put on some good weight, at least 20 lbs.
I personally think lifting to look good is a waste of time, lots of people will disagree with me on that one. But from what you said you want to get stronger, make that your priority. Eat a little more and really focus on the weights you are moving versus what you see in the mirror. You'll end up looking a hell of a lot better too.
Best Gym Lifts:
475 - 315 - 585
Best Meet Lifts (220 Raw)
435 - 295 - 555 (1285)
I understand your dilemma. I'm a 200,000 cheeseburgers ahead of you (265lbs.), and carrying a much higher BF % I'm sure. I'm no expert, like many on this forum, but I think you would be a great candidate for the HCT-12 "diet". The short of it is eat calories like you're already the weight you want to be. You may want to check out the whole program, as I'm noticing strength gains and weight loss.
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