> I've gained 20lbs over 3 months of Starting Strength. I wish it was all muscle but it wasn't.
You gained fat following a program that is notorious for making people fat. Google images for "starting strength meme" and see for yourself.
You gained fat following a program that is notorious for making people fat. Google images for "starting strength meme" and see for yourself.
I know Rippetoe's answer to everything is "eat moar fooood!" so yea I kinda see how that meme exists.
Are you serious? SS is notorious for making people fat, or even obese. Rippetoe has repeatedly said he doesn't care about your abs, and tells you not to run. This guy recently went viral as a another SS "success": https://old.reddit.com/r/StartingStrength/comments/y0ybtd/ad...
> Are there other lifting protocols more designed for fat loss?
Cardio is better for fatloss, tbh, and lifting in a deficit is best pursued as a way to preserve muscle mass and maximize the weight lost from fat. If you're a newb you can recomp somewhat, but it becomes harder the longer you train and leaner you get. SS is too low volume of a porgram to aid much in fat loss, and a higher volume (more reps per set, more sets) hypertrophy program would burn more calories, build more muscle (and increase your BMR) but you really should try to incorporate regular cardio, especially that you enjoy and can maintain.
Your diet should be high protein (at least 1g per lb. of bw, but with the obese, height in cm. is used instead, so target 1g per cm. of height), again, to shift the balance towards fat vs. muscle loss, and high in carbohydrate (fruit, veg, whole grain) to fuel workouts, replenish glycogen, and spare muscle protein, and low in fat (especially low in saturated fat).
Thanks!