Post: #76

@General Stalin

That is partially correct. Say I am 6 foot and weight 250 pounds, but based on the amount of muscle I currently have if I were to drop to 10% body fat I would weigh 175 pounds. This is a typical scenario for an overweight person, low muscle, and alot of fat. Also say that I want to build myself up to the point that I have low body fat and decent muscle mass at 200 lbs.

Simply eat the protein necessary for the desired weight you want to max out at, some people say 1.5x grams per pound, so 300 grams of protien a day. Then just work your other macros back from there, starting with the required caloric intake that you would need to maintain a 200lb mass. Since this will be a deficit from the 250lb mass you are, you will both gain muscle and lose fat. Especially for a beginner, it is very attainable to lose fat and gain muscle.

Post: #77

Math makes it sound easy but in practice everyone's physiology is a little different. You need to experiment a bit to see what works for you individually. The elusive "lean bull while burning fat" beast is extremely difficult to pull off and the ones that do make it happen slowly I've a long course of time. Not seeing reasonable progress makes it hard for most to stay motivated and disciplined.

Post: #78

The trick, and where many people mess this up, is that you still need to eat the food for your final goal weight. If I want to cut to 10% body fat and base my diet on what weight I would be at that point given my current muscle mass, then yes it will be hard. But you aren't eating food for 10% body fat at where you are now, you are eating for 10% body fat at the weight you want to be, which is higher. So you are still getting enough calories to build muscle, since you are eating at a surplus for your current muscle mass, but a deficit at your current total mass. I've trained a few of my friends this way, the results are real. You will not lose weight as quickly as if you just did a pure cut, but you will also gain muscle quicker and in the long run save time, since this reduces the need for bulk/cut cycles.

Based on your current strength, I personally think it would be unwise to do a full cut until you have maxed your beginner gains, which based on OPs squat and deadlift progress is still a ways off.

Post: #79

June 17's workout

Squat: 5x5 - 125 lbs: Quite surprisingly, it was easier than last time, but still challenging.
Bench press: 5x5 - 85 lbs: Still easy
Barbell row: 5x5 - 105 lbs: Quite doable, but I really need to focus on keeping my back straight.

No cardio
+ Protein shake

Post: #80

June 19 workout

Squat: 5x5 - 130 lbs: I feel the same difficulty than last time. I think my legs are getting stronger.
Overhead press: 5x5 - 85 lbs: Although I waited only 90 secs before the second set, I had to wait 3 mins before each of the sets due to the difficulty. I almost failed the last rep of the last set, and had to "bounce" a bit using my legs to finish it.
Deadlift: 1x5 - 175 lbs: It was hard because according to the app, I have to do a 1x5 145 lbs plus a 1x5 165 lbs warmup before doing the real set.

Some comments:
Regarding the squat, my massage lady commented on my legs getting a bit bigger. I can't see for myself because I see myself everyday, but I feel stronger a bit in the legs.
Deadlift: The warmup was making the work set hard due to the weight being very close. I am following the 5x5 stronglifts application by the letter.

+ Protein shake
+ Sex

Post: #81

June 21 workout

Squat: 5x5 - 135 lbs - Same difficulty. It's a good sign.
Bench press: 5x5 - 90 lbs - Pretty easy as well.
Barbell row: 5x5 - 110 lbs - Still quite doable.

+ protein shake
+ 30 mins HIIT cardio
+ sex