Alright I just turned 17 and I weigh 155.
Bench - 195
Not sure what my others maxes are for compound lifts but I know I'd like to significantly increase my numbers on bench, squat, and deadlift.
Everyone says 5x5 but at the same time what I want to do is cut and stay pretty shredded. I want to lose some body fat and be around 8-9% at 17 years old, I wasn't sure if that's possible when doing strength training because it isn't exactly "high reps". Also the diet is pretty rough what are some simple things I can start off eating since I can't be eating a chicken breast and steak and salmon every single day.

rice
beans
almonds
i think quest bars are pretty gg

do 5x5 but dont wait so long in between sets, will get your heart rate up

This post was edited by KingStannis on Apr 24 2015 02:53pm

12 10 8 6 is good scheme to follow (increasing weight each time) for keeping muscle and burning off fat. can't really ask for gains on a cut unless newb gains...

also if u want to know what to do first i just follow what raynor said (Start wherever u fall under this): 8-10% clean bulk til 12%. At 12% dirty bulk to 15%. At 15% cut to 8-10% (rinse and repeat).

also 5x5 is aite during a cut too.

This post was edited by leemyungbak on Apr 24 2015 02:55pm

Wont matter, its mostly about calories in vs out

If you want to lose bf, make sure youre in deficit, although cutting that low will most likely make it much harder to make gains unless youre ready to count your calories

nvm

This post was edited by SHanelcia on Apr 24 2015 04:57pm

Exactly it's always eat less than you burn or something like that. I forgot the saying. I just wasn't sure if I could cut and gain strength at the same time if I dieted correctly.

not really unless youre a beginner

bulding muscle requires caloric surplus

losing fat requires caloric deficit

wont really work

You are 17 you should not cut weight.

High reps helps you lose fat but wont give improve your strength verry much, if you wanna gain strength 3 repsx5 aint bad with max but to do that you realy have to know your shit.. Meaning if your a beginner you should practise technique before doing this, maybee stay on a weight you find comfortable, specially in the deadlifts.. example, my weight is 85 Kg (170-180 lbs i think), when i started i took around 130-140 kg Max in deadlift (270-280 Lbs) so i cut it down to 65-70% of that and made 5x6 on 160 until i felt right, also askeed alot of pepole and filmed myself checking for misstakes, hen it looked good and steady i did put on 10 lbs a week and just after 2 mothhs i made 5x5 on 240 lbs and maxed 380, just be safe and you'll improve

This post was edited by LinkToMyProfile on Apr 25 2015 02:23am

gaining weight requires caloric surplus

loosing weight requires caloric deficit

u can gain or loose fat

u can gain or loose muscle



u might be able to gain some strength while cutting, but depends how far advanced u are in your lifting

more than likely u wont gain much strength during a cut

This post was edited by noob_whacker on Apr 25 2015 02:34am