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Anonymous
Hey /fit/
I'm 5'7, 165 pounds, so a bit overweight and have been doing the Rippetoe Starting Strength program for the last two months. To lose the weight, while I'm lifting I've been eating 500 calories under my required BMR while keeping a 40:40:20 Carb:Protein:Fat ratio.
The picture attached is my fitness goal. It'll probably take months more, but my questions are these:

Right now I'm doing the Rippetoe SS Program and am on a slight diet. How should this change if I want to reach my goal?
I see a lot of people here who talk about plateauing and assigning each day of the week to specific muscle groups. When would I or should I be doing this?
When should I switch over from the Rippetoe routine to something else? How would I know when to switch over?
Also, how should I be changing my diet? Eat more, eat less? How much more or how much less?
Finally, if I'm going to be eating more and bulking, after how many months or pounds should I switch to cutting?
>> Anonymous
That's not necessarily overweight.
Oh and HIIT and SQUATZ.
>> Anonymous
>>243836
Well, I wouldn't feel bad about the weight if it were mostly muscle and not fat. Unfortunately, it's the other way around.
>> Anonymous
run moar.
>> Cakeslob !!Ca3iX3ZcCTN
holy fuck i wanna look like that fap fap fap
>> Anonymous
bump.
>> Anonymous
as long as you are still getting linear progress from SS, dont switch yet. after that, there is too much you can choose from. i would suggest to do dan john's "one lift a day" program. or 5x5 if you feel ready.
the squat and milk program might be a little over the top for your goals though.
one suggestion: a 500 calorie deficit is far too much. it defies the purpose of starting strength, namely to get stronger. you need to get stronger and up your work capacity before you "bulk". if you feel the need to undereat, stick to -200 cal. MAX!
concerning bulking, if your fitness goal is to look like this guy in the picture, all you need is time and hard work, no bulking, and a low bodyfat to aim at.

and dont listen to the drones that tell you to up your cardio: the magic happens AFTER you train, your body consumes a lot of energy to repair and (re)build your body when weightlifting, which does not happen after your "cardio" session. therefor, what you are doing now is better for fat loss than any cardio. if you are looking for a way to not go huffing and puffing after taking a few stairs, look for some metabolic conditioning and/or GPP like crossfit or gym jones.

hope that helped
>> Anonymous
>>244125
What would you classify linear gains as?

Also, I thought that a requisite for having a goal like I did in the picture was eating a lot then losing the weight. What are your reasonings for advising otherwise?
>> Anonymous
>>243830
moar SQUATZ is always the answer
>> Anonymous
>>244266
Linear gains in this context refer to gains made on a workout-to-workout or week-to-week basis, where you don't have to deload or cycle weight. I think.

If that's your fitness goal you don't really need to bulk because that guy doesn't have much muscle on him.
>> Anonymous
>>244378
I see. So, should I just be eating the required calorie intake for my BMR, or what?
>> Anonymous
Eating at your BMR is kinda low. If you're feeling tired, etc, or losing more than 1% bodyweight per week (not including the water weight loss you'll get initially from starting to eat better), then you should probably up it a bit. You really have to play it by experience.
But, yeah, I'd eat a little more for a while (BMR*1.2 or so), and then after a week or two see whether you want to adjust up or down.
>> Anonymous
As to the reasoning behind this: BMR is what your body would burn if your bones were made of glass and you had to sit in bed all day. You probably do at least *a little* more, and with these workouts you're burning a lot of calories off.
>> Anonymous
>>243830

So eat 2000-2500 Calories and continue the rippetoe program for another month or two, then switch to weightlifting for isolated body parts.
>> Anonymous
>>244266
linear gains = lifting more every workout