Need advice on which direction to go

[BG100]

I 36 years old, 6", 225 lbs, and a good athlete. I still play basketball and softball. After a severe shoulder injury two years ago I got lazy and ballooned up to 242 lbs.

I have lost 17 lbs in the last 2 months due to 2 weeks of extreme marital stress. I then followed up with 6 weeks of diet and weight training. I haven't done any cardio.

I currently lift about 3 times a week. I plan on adding 2 to 3 times a week of cardio, mostly on an elliptical machine. OK so here is my dilemma, I am very intrigued by the 5X5 outlined by Madcow but I also would like to continue to drop some weight and cut. I currently only take Animal pack vitamins 30 minutes prior to lifting. Should I add a Post Workout Protein shake? From what I have read I have really messed up by not doing so already.

I am also interested in the Lipostack for the next month, thoughts?

Would these sups combined with the 5X5 be a good game plan for me?

Thanks in advance, great site.

B.C.

 

[Powerbuilder333]

I've never tried the 5x5 so I'm not in a position to judge it's potential for you.
For me, it doesn't look like it has any benifit for my powerlifting goals. I need more recovery time than the average individual.

 

[MsBeverlyHills]

you know that the 5x5 is a strength-building program. you need the calories for it to work. I wouldnt do that program if your goal is weight loss/cutting bodyfat. you jsut wont make the gains & could get some injuries.

 

[BG100]

you know that the 5x5 is a strength-building program. you need the calories for it to work. I wouldnt do that program if your goal is weight loss/cutting bodyfat. you jsut wont make the gains & could get some injuries.

That is what I am concerned about. I really don't mind the weight if I am shifting fat to muscle.

 

[silver_shadow]

you CAN cut on 5x5.

 

[fortunatesun]

you CAN cut on 5x5.

A safe way to do this would be calorie cycling. Use your normal maintenance amount as the base. Try going 2 weeks at a -400 defecit followed by a week or so at a +400 surplus. This allows for recovery and 'tricks' your body into efficient caloric use. Make any adjustments you feel are necessary.

I've no idea what your present level of conditioning is, but after a layoff it can be a good a idea to take 4 weeks and mini-cycle a 'beginner's' program like Repptoe's 3x5, or something else suitable to your goals. It's a good way to make sure you can handle the load, increase your work capacity, and get a good reading on your maximum lift. You'll be primed and ready to hit your 5x5 to your maximum advantage.

 

[BG100]

Thanks for the replies.

 

[abolish the weak]

You can def cut on a 5x5 routine. You can cut on almost any routine if you know how to. Dont focus on the reps, but focus on the muscle contraction. Even though it's only 5 reps make them good quality reps and IMO if your cutting with this I would stop about 2-3 reps short of failure on every set but the last. Therefore, in your case use a weight you would normally fail at around 8 reps, but only do it for 5 reps. No reason for gonzo, balls out training on a diet, you'll only end up injured. And I find that at times stopping short of failure allows for more growth since your endurance is better for more sets, and recovery is speedier. Combine with 3-4 days/wk cardio and I think you'd benefit well

 

[Hybridtheory2o]

Just take it one step at a time man. I dont do the 5x5 on this website but I do 3-4weeks of decent heavy weight for 6-10 reps and then when I really wanna bulk I will consume a lot of calories and get a lot of sleep and i will do 4-5 sets of 3-5 reps. But they are right you can cut on almost anything it just depends on your diet. You will do fine but dont expect to move the same weight or more on a cutting diet or you will end up injured. Im typically a little weaker in the spring and summer but that just goes with it

 

[Hybridtheory2o]

One more thing I just thought of. Unless im really mistaken here the more muscle mass you put on the less fat in those areas to my understanding. So as you add more muscle the fat will start to disappear but it wont really really really fall off until u do some hardcore cutting. Also keep dairy consumption to a minimal. Unless you arent like me at all dairy makes me look smooth and soft.