Posted: 4/2/2017 9:23:13 PM EDT
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Been out of lifting for a while. Got fat, now I don't wanna be fat anymore.
Always tend to flock to the same lifts. Help me come up with a routine for my assistant work. Goal is to lose fat, retain as much muscle as possible. Really just looking for better appearance, but I will be following wendlers 531 for the 4 big lifts. I'll have access to things you would find at like LA fitness. Thanks |
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Start doing more that burns more calories than lifting weights. Lots of cardio type of stuff. 
OP, you've picked 5/3/1 for strength training, so just go with one of his templates for assistant stuff. http://blackironbeast.com/5/3/1/calculator If you want to get the needle on the scale to move down though, you're going to have to pay more attention to your diet than what you do in the gym necessarily. |
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As they already said, you'll be wasting your time if you don't check your diet.
Secondly, I wouldn't make a program. There are like a hundred 5/3/1 templates, pick one you think you'll stick with and do that. I'd look into his new program though since it's kind of cardio-centric (short, intense workouts), it's called "Krypteia" I believe. The new book isn't out yet so pay the $5 for wendler's forum and grab all the info you want off of it and then cancel. |
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Yeah I'm eating meats veggies limited fruit nuts. I'll check out his new templates. I have both his old books, but I feel his assistant work is always a little light. I feel like I could be doing more. I've found the best way to maintain muscle during a cut is to keep workouts short and heavy. If you're lifting heavy your body will want to hold onto the muscle needed to respond to that stimuli (heavy weights). If you want to spend an hour doing bullshit assistance work your body is likely to go "well fuck, this motherfucker clearly wants to go run a marathon or some shit, lets help him out and get rid of all those calorie munching muscle". I would keep it very simple 5/3/1 Bench 5x5-10 Horizontal Pull (DB/BB rows, cable rows, etc) 5x5-10 Vertical Push (OHP variations, landmine work, etc) 3-5x8-12 Curl variations 5/3/1 Squat 5x5-10 Squat/Deadlift/Single leg variation 3-5 sets calf work (alternate between seated/standing between days) 3-5 sets ab work (ab wheel, pikes, leg raises, etc) 5/3/1 OHP 5x5-10 Vertical Pull (pulldowns, chins, etc) 5x5-10 Horizontal push (dips, bench variations, push ups, etc) 5x8-12 Tricep work (alternate variations as needed) I think the above might be a bit too much for weight loss, but if you don't go crazy on the cardio and stay away from failure it should work, I've had good experiences with a similar template. Otherwise I'd just keep it really simple and do chins and dips on upper body days and do a few sets of squats on deads day and vice versa. Throw in some ab work and direct arm work if you want it and all it good. Keep it real simple until the pounds come off. 5/3/1 Dead Same as squat day |
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You know what cardio is good for? Making you good at cardio and hungry. You want to lose fat eat correctly. 
When i dropped 40+ lbs 3 years ago or so it was mostly cardio and a low cal paleoesq diet. Got down to like 172 but was skinny and fat. I'm 190ish now and probably have about the same amount of fat as i did then. Keto and some weights. I have been enjoying throwing some cardio in lately but only like 20-30 minutes just to get my ass moving a bit on rest days. I still suck at life but a really simple weight routine is easy to hold yourself to as a minimum standard. Anything on top of that is just gravy. |
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Start doing more that burns more calories than lifting weights. Lots of cardio type of stuff. I've been at leanest ever with exactly ZERO cardio. Cardio is great, it's good for you, but it's not epitome of fat burning routines that people think it is. |
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Eat less energy than you use in a day, your fat will go away. Beyond that, do whatever lifting routine you enjoy. |
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Dude, you gotta stop oversimplifying it. Your advice taken literally can also result in losing muscle, and could do very little to lose the FAT he wants to lose. He needs to eat RIGHT and workout RIGHT if he wants to meet his goals. If he wants to preserve his lean mass, he should lift while he's doing it. This is an old study, and comprised of mostly women, but it's still very interesting. The half that did resistance training didn't lose any lean body mass, the other half lost a bunch, this was all on a very heavy calorie restriction. https://www.ncbi.nlm.nih.gov/pubmed/10204826 It kind of cements the old bulk and cut cycle that is so popular. |
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Why, he want's to lose fat, he can do that by eating less food. If he wants to preserve his lean mass, he should lift while he's doing it. This is an old study, and comprised of mostly women, but it's still very interesting. The half that did resistance training didn't lose any lean body mass, the other half lost a bunch, this was all on a very heavy calorie restriction. https://www.ncbi.nlm.nih.gov/pubmed/10204826 It kind of cements the old bulk and cut cycle that is so popular. Quoted:
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Dude, you gotta stop oversimplifying it. Your advice taken literally can also result in losing muscle, and could do very little to lose the FAT he wants to lose. He needs to eat RIGHT and workout RIGHT if he wants to meet his goals. If he wants to preserve his lean mass, he should lift while he's doing it. This is an old study, and comprised of mostly women, but it's still very interesting. The half that did resistance training didn't lose any lean body mass, the other half lost a bunch, this was all on a very heavy calorie restriction. https://www.ncbi.nlm.nih.gov/pubmed/10204826 It kind of cements the old bulk and cut cycle that is so popular. |
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I find that just cutting out the shitty processed carbs will cause me to slim down pretty quickly. I'm naturally kind of a skinny guy though...I have to work really hard to maintain my obese BMI. |
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I'd fucking destroy an ultimate cheeseburger with curly fries and three piece eggroll. Wash it down with a diet coke, cause I'm watching my figure. Serious about the cheeseburger though...... "Sir do you need a fork with that?" "Did I fucking ask for a fork!" |