5x5 and Body Fat / Weight Question

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    drvinnybombat's Avatar
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    5x5 and Body Fat / Weight Question


    I'm about to do another round of 5x5 power lifting, and I'm just wondering what is the optimal effect on fat and weight. I'm saying if I want to hit the routine perfectly and get the best results in terms of performance, what happens to fat % and weight so I can adjust my diet accordingly.

    Because last time my BF% went down a bit, and my weight barely changed, but I got decent results.

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    I'm not sure what exactly you are asking. I will say that if you want optimal strength gains on a 5x5 program you need to be eating enough that you are gaining weight during the program. Obviously you shouldn't try to gain massive amounts of fat, but a little fat gain is OK. You will recover much better with a slight caloric excess.
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    You can actually gain weight, put on fat, and still lower your body fat percentage. Just aim to put on MORE muscle than fat, and your bf% will drop. I've added 12lbs doing the Texas Method, while dropping from 24% body fat to 22%. You will put on fat, but you will drastically improve your body composition.
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