T Nation

Lifting/Cardio Advice to Drop Weight?


#1

Having a hard time here… Maybe I’m just being critical.

Current stats:
38
6’3
365 lbs
35ish%BF
Squat - 250
Deadlift - 230
Bench - 190
OHP - 125
TDEE: 4200
Calorie Intake: 3000
Daily protein: 215g

I’ve been doing 5x5 for 4 months now but I don’t seem to be dropping weight. I can definitely tell I’m getting stronger. An acquaintance of mine that works out suggested that I stop 5x5 because it’s for bulking and move to 5 days a week major muscle groups each day, legs, back, chest, arm, etc because it’s for weightloss…

He also suggested I do Sustanon 250 with androgen inhibitors but I just don’t know enough about it to start doing it. Any advice is greatly appreciated.


#2

Don’t consider the gear at this stage. Might help if people knew what progress you have made in 4 months.


#3

Well to start, weight gain/loss will depend more on caloric surplus or deficit


#4

Well, with 5*5 you start with the bar and work your way up from there usually with 5lb increments. Once I got over the initial pain phase from muscles not being used much it’s been pretty good. I started skipping weight to get where it was challenging. So over the 4months I went from 45lbs to the stats I placed above.

Should I just do more of a calorie deficit and lighten the workout? Estimated tdee is 4200 with my workouts, figured 3000 was a decent deficit, I just hate losing muscle while trying to lose weight… If that’s the way it is, then that’s all there is to it.


#5

Calorie deficit for sure. Lighten the workout? Well I think as long as you can keep adding weights on a linear progression, I don’t see the need to lighten the workout just yet. Yes, it isn’t advisable to do a 5x5 linear progression on a deficit, but if you can still keep adding weights linearly with good form, then I think you can maintain the deficit for now. If I were you, I’d only sit down and consider the deficit part when you start having trouble adding weights - at that point, the choice is whether to keep losing weight, or keep adding weight on the bar.


#6

The calorie estimates are estimates. Drop your calories until you’re losing a couple pounds of week. You’re a pretty big guy, so you should be be able to lose at a good rate for quite awhile. No question your calories need to come down.

I think most of us should at least do the minimum cardio to improve our health markers (even though I hate doing it); I wouldn’t overthink this or go crazy about it - just get in half an hour 3x a week of whatever you feel like doing aerobically.

How you lift weights is pretty irrelevant for fat loss, and losing weight is not a death sentence to get weaker. Competitive bodybuilders get weaker in the last weeks before a contest - that has now become an excuse for all of us to think we have to get weaker every time we clean our eating up a little, which is ridiculous; the situations are very different.

So:

  1. Lift weights however you want
  2. Do some cardio for your health
  3. Drop those calories so you’re losing, on average, 2+ lbs. a week (I would actually expect it to be a faster rate while you’re still over 300)

Good luck!


#7

Run through fatloss training templates off this site like these below…

Cardio:at your weight just walk your socks off…

Yeah dont worry about this you -would need to get true six pack lean/down 150lbs or lower for this to happen


#8

Thanks everyone for all the info. I’ll change things up for 8 weeks and then re-evaluate


#9

Exactly this.

I think you need to ignore that TDEE calculator. 4200 is a crazy high number.


#10

In 4 month have you lost any weight?