Strength Training and Bodyfat Levels
I've been running Starting strength for three months now and am very happy with the sustained linear progress.
My lifts : Squat :120 x 5 x 3 --> 291 x 5 x 3 Deadlift : 220 x 5 x 3 --> 355 x 5 x 3 Bench : 120 x 5 x 3 -- > 185 x 5 x3
Bodyweight has gone from 73(160 pounds) kg to 93 kg(204 pounds) : 6 kg in lean mass, 10 fat and 4 water(Dexa-scanned) and am now at 24 % bf as opposed to the starting 12%.
Strength is far from impressive but it keeps going up easy, so it's all good.
Bodyfat does not matter to me as long as lifts continue to increase close to proportionnally (not talking of 10kg mass for an added 1 pound on the squat). My short term objective is to stabilize myself at 220 pounds circa 15 % bodyfat for some time and put the emphasis on the CNS efficiency since lean mass will not increase much.
I've calculated that I'd need an add. 15 kg of lean mass to reach that short-term objective hence my question :
Should I go for this and cut once reaching objective(will be at approx. 260 pounds at 30% bf)? or
Should i cut now to "healthy" bf of circa 15% as advised by you in Starting Strength, bulk and re-cut to reach the objective?
Note that I do not mind temporary health risks associated with a bulk at 30% nor do I the lack of aesthetics. I will follow the path that will get me to reach my goal fastest.
Logically, if my bodies' muscle-creating faculties are as good at 25% up as they are at 15% the bulk to 260 is the way to go.
All in all, looking for studies/experience that support/counter this claim for if I were to follow the program, I would cut now back to 15-17 and bulk back up.
Thanks for your time and input and most of all your program,
Note : at 24 % my muscle building capacity still seems to be the same at a rate of approx. 1.5 kg month(First month was 2.5 kg)(Monthly Dexa Scan)
Note n°2 : Will be posting videos for my lifts in the coming time & would be great if you could give feedback at that time.
Seems likely that your carb intake has been too high. We don't usually see that much bodyfat increase in this short a period.
How tall are you?
Like Rip said, your carbohydrate and/or overall energy intake is likely very high. What is your current diet- calories, macros, and food sources?
Rip I know you hate this kind of shit but if someone is already too high a bodyfat%, would it be feasible to decrease their bodyfat% with some prowler work after their lifting and a better diet? This is my plan going forward, to avoid just being a wobbly fat powerlifter - Trying to be an all around badass over here.
Sure, it's possible to lose bodyfat.
Fuck, I mean while gaining strength. But I guess this question is also fruitless, since everything depends on everything. Using myself as an example:
5'10, 190lbs, 350/250/390, ~25% bodyfat, does minimal cardio, my mom is 5'7 and a brunette, and I like cheap beer. Do you think it would be possible to use the prowler on SS/Advanced novice or similar programming, after my lifts, while eating a caloric maintenance or excess, and both improve my shit lifts while losing a few points of BF% at the same time?
Disclaimer: I totally intend to try even if you call me gay, I was just wondering if you've had any personal experience. Also, no Canadian jokes, please..
So you want to eat caloric maintenance or excess, and produce a caloric deficit with the prowler. Sure. Try it and see. It won't interfere with your program if you're not stupid about it.
That's the part that always trips me up.
Originally Posted by Mark Rippetoe
I'm a bit of an all or nothing type of guy. I'm not really able to do something "smartly" - I should probably work on that.
For a typical trainee who is not trying to lift in the highest, unlimited class of a strength sport, at what point does fatness and the associated hormonal problems (insulin resistance, nutrient partitioning, aromatization of androgens to estrogens, etc.) become a detriment to strength gains?
Im not talking about the pursuit of abs. I'm asking for your opinion on the sweet spot of size where additional calories go primarily towards strength gains, not additional body fat. If you know.