Need advice on fat loss phase

[brad310]

Ive been building strength solely for a while. Ive also added some fat, which im now ready to shed before i have to go up a pant size.

Here's my hope, and my reason for posting this - i want to do this cardio phase to burn fat, and not lose (much) strength.

I did 5x5 and a modified 5x5 program to get me to a 365DL, 5x225 bench, and 5x275 squat.

For cardio, i JUST got a concept2 rower, and i have a 26lb kettlebell. I am also familiar with barbell complexes, and i have a sled.

What i come to the forum with this thread is for advice on how best to use my implements, and dietary advice, while not losing strength. I have dieted successfully in the past through counting calories and sticking with whole foods.

I can workout pretty much every single morning, and weekends i have all day...so time is not a factor for me.

I know i need to use my rower primarily. I should probably involve kettlebell and barbell complexes on alternate days.

If i do something like a 5/3/1 for the main exercises, cut out all accessory movements and just do cardio routines, would that work? Or should i drop the weight and increase to sets of 10-12 reps?

I remember reading there is a conflict in the catabolic/anabolic states. Should i forget strength? Alternate days of str/cardio? do cardio and str in the same workouts?

 

[blackdogdeek]

If you're just trying to get rid of fat then you just need to eat fewer calories than you are now or at least fewer than your TDEE. If you don't want to lose too much muscle in the process then continue with 5x5.

 

[Koing]

If you're just trying to get rid of fat then you just need to eat fewer calories than you are now or at least fewer than your TDEE. If you don't want to lose too much muscle in the process then continue with 5x5.

Indeed.

Diet is key. Keep your diet in check, aim for 2300 calories with a break down of at least 40-45% protein and you can mix up carbs and fats due to your lifestyle and work needs.

Weights to sustain muscle mass so stick on 5x5.

Cardio/ intervals on the rower 2-3x a week to give your metabolism a boost.

You can't really exercise a bad diet away unless you are training at least 3-5hrs every single day and then it would depend on how badly you eat each day. You have done the calorie counting thing so get back on it. Eat whole foods and either count or just estimate and see how your fat loss goes over 2 weeks then adjust accordingly.

Koing

 

[abhishek25]

eating more fruits and vegetable in raw form helps to reduce fat quickly