Thread: Loosing wheight while bulking

1. up your protein level

2. Go to a simple 5x5 program three days a week.

3. BE PATIENT! You have been at it for 2 weeks and you don't see any difference? Well yeah.

Up your protein, work hard with a 5x5 program and check back in a couple months.

I am only a beginner, can only bench 90lb, will the 5x5 program be better for me than this full body workout I am following now: A Simple Beginner's Routine - Bodybuilding.com Forums
Will I get better mass and strength gains on 5x5 even if I start now?

How much protein should I take and how many calories would be a good ammount since I lost 2kg on 2700 a day? I track my callories very well, use fitday and put everything I eat on it.

I got told if I eat over the protein I am eating now it will just turn to fat is that a lie?

HOLD ON HOLD ON HOLD ON....5x5 program says you can add 2.5kg every workout?!?1?!?!?!?!??!?!?!?!?!

The plan I am following says wait 5 weeks before upping the weight...I am defintly going to follow the 5x5 workout if I will see strength gain that fast...

Rarther than starting a new thread can somebody help me out with the basics please to start me off, dont worry...I did my research before I asked, I have found this:

Workout A: 5x5 squat, 5x5 bb row, 5x5 bench
Workout B: 5x5 squat, 5x5 overhead press, 1x5 deadlift

3 workouts a week, so do week 1 ABA then week 2 BAB.

Should I not do any isolation moves?
Is that all I will be doing or does the program change after a few weeks?
What I have listed is correct?
No abb workouts or any cardio is needed?
Same weight all the way through the 5x5 or do I increase or drop the weight as I go?
Should I lift as heavy as I can for all 5x5?
AND MAINLY...ADD 2.5kg A WEEK?!?!

Sorry, might have annoyed some people by geting to exited and posting it here, dont worry I will move back to the training forum.

How much protein should I be having?

Ben,

The movements in the 5X5 program are called compound movements. They work the largest number of muscle groups at one time. You are really not ready for true isolation. 5x5 programs put the muscle on really fast by progressive loading. You do not need to add 2.5 kg every time. You can use a lower weight. Even with the 2.5 KG increase, if you get stuck, you just roll back to the weight you could handle for that exercise for a week, then add more. It is butt simple and very effective.

Of course, there is no magic pill. You will need to work on this hard. Here is the plan I use

Work out A

Squat
Bench Press
Lat pull
Push up
Ab Crunches

Work Out B

Squat
Overhead press (some call it Military press)
Dead Lift
Pull ups
Probe Bridge

Alternate the A and B every other day. The off days throw in some cardio.

I'm almost 40, so I probably don't recover as fast as some, but even 5 years ago there was no way I could do squats two days after I just did them. Day2 (for me) is DOMS-DOMS-DOMS!

I'd recommend sticking to compound exercises, as said above, but vary them so you have time to heal. Squat & deadlift one day. Bench/military the next. Then pull-ups, shrugs & rows the next.

Sometimes I get 20% gains in weight & reps the following week. It's not always like that, but there are gains in reps and/or weight every week, always.

Originally Posted by ben1793

How much protein should I be having? - No real difference in the mirror, been eating 2700 cals a day 350g carbs 150g pro 80g fat all clean foods, should I up the cals a bit?

1 to 1.5 gm per lb bodyweight is good to start but you could go up to 2.5 gm.

Being new at this you should put on muscle and lose some fat for a while. The rest of your macros look good for bulking.

you should be gaining max 2lbs/week, anything beyond that is not muscle mass you are gaining, just water retention or fat.

Granted this does not apply to those on gear

Are you sure you're getting 2700 cals? Are you weighing food?

Originally Posted by dogsoldier

1. up your protein level

2. Go to a simple 5x5 program three days a week.

Up your protein, work hard with a 5x5 program and check back in a couple months.

Horrible advice.

The last thing a beginner needs is a 5x5 program. The guy needs to just learn how to lift, use lighter weight and higher reps until he figures out what he is doing.

As far as his protein 150g is fine, he can up it a bit if he likes but it really does not matter.