RipStone's 5x5-GFH journal

[Cynical Simian]

Don't worry too much about having a little fun. It almost goes without saying, but just use common sense: keep the volume low, don't get crushed under a 1RM bench attempt or use poor form to handle more weight, etc.

One other thought: given that you've had some issues with tightness on squats, sneaking off and doing a few light sets of 5 while your buddies are testing their cable pushdown 1RMs might be a good idea. Incorporating some quick stretching each day even though you wouldn't be working out could also help.

 

[RipStone]

Great advice guys. Thanks so much

 

[JKurz1]

What was the dft training?

 

[JKurz1]

HOW IS your diet on off days? I'm think about increasing even more....some lower carbs, not sure this is a solid approach............

What about cardio days? Any good routines with Farmers Walks?

 

[RipStone]

jkurz-DFT is dual factor training. Basiclly that means you have a loading period where you never really fully recover from your workouts. This period lasts 2-4 weeks generally. Following the loading period comes a deloading period. During a deload you continue to lift, but you lower the volume signfigantly. This allows the body to recover while still being able to lift.

There is a DF version of Madcow's 5x5(I didnt use this when I refered to my DFT).

On off days I increase my fats and lower my carbs. I have a high carb breakfast and then taper my carbs for the rest of the day. So, the only time I really eat starchy carbs are with breakfast. The rest of the day my carbs come from veggies, legumes, fruit(fibourous carb sources).

For cardio days my diet is very similar to lifting days. The exception is that my post-workout meal has slightly less carbs. Since this means I have less caloires, I increase fats for my other meals.

Having said all this about diet, you have to remember that diet is a highly individualized thing. What works for me might not work well for you and vice versa. Dont overthink diet too much. If you are new to training just make sure to eat a lot of clean food so that you can grow. It has taken me a solid year to find a way of eating that my body repsonds well to and I am still tweaking things all the time. I recommend that you do the same. That is, try some things and see what works and what doesnt work. Also, a lot of my ideas on diet come from Dr. John Berardi. Do a search for him and read his stuff.

 

[djeclipse]

jkurz-DFT is dual factor training. Basiclly that means you have a loading period where you never really fully recover from your workouts. This period lasts 2-4 weeks generally. Following the loading period comes a deloading period. During a deload you continue to lift, but you lower the volume signfigantly. This allows the body to recover while still being able to lift.

There is a DF version of Madcow's 5x5(I didnt use this when I refered to my DFT).

On off days I increase my fats and lower my carbs. I have a high carb breakfast and then taper my carbs for the rest of the day. So, the only time I really eat starchy carbs are with breakfast. The rest of the day my carbs come from veggies, legumes, fruit(fibourous carb sources).

For cardio days my diet is very similar to lifting days. The exception is that my post-workout meal has slightly less carbs. Since this means I have less caloires, I increase fats for my other meals.

Having said all this about diet, you have to remember that diet is a highly individualized thing. What works for me might not work well for you and vice versa. Dont overthink diet too much. If you are new to training just make sure to eat a lot of clean food so that you can grow. It has taken me a solid year to find a way of eating that my body repsonds well to and I am still tweaking things all the time. I recommend that you do the same. That is, try some things and see what works and what doesnt work. Also, a lot of my ideas on diet come from Dr. John Berardi. Do a search for him and read his stuff.

I thought you were going on a trip? Wht the hell are you doing posting here while on vaction, lol

I say have fun and if you get a chance try some 1 or 2rep maxes, it will give you a banch mark for when you try it a few weeks from now.

 

[young_squatter]

jkurz-DFT is dual factor training. Basiclly that means you have a loading period where you never really fully recover from your workouts. This period lasts 2-4 weeks generally. Following the loading period comes a deloading period. During a deload you continue to lift, but you lower the volume signfigantly. This allows the body to recover while still being able to lift.

There is a DF version of Madcow's 5x5(I didnt use this when I refered to my DFT).

On off days I increase my fats and lower my carbs. I have a high carb breakfast and then taper my carbs for the rest of the day. So, the only time I really eat starchy carbs are with breakfast. The rest of the day my carbs come from veggies, legumes, fruit(fibourous carb sources).

For cardio days my diet is very similar to lifting days. The exception is that my post-workout meal has slightly less carbs. Since this means I have less caloires, I increase fats for my other meals.

Having said all this about diet, you have to remember that diet is a highly individualized thing. What works for me might not work well for you and vice versa. Dont overthink diet too much. If you are new to training just make sure to eat a lot of clean food so that you can grow. It has taken me a solid year to find a way of eating that my body repsonds well to and I am still tweaking things all the time. I recommend that you do the same. That is, try some things and see what works and what doesnt work. Also, a lot of my ideas on diet come from Dr. John Berardi. Do a search for him and read his stuff.

Very well said Rip.

 

[RipStone]

djeclipse- yea, I am on a trip. I am visting a bunch of my high school friends and staying with one of them at their place who happens to have the internet(like just about everyone else in the world). I have been busy as hell, but wanted to check my journal and had that other question too. So yea, believe me I am having a blast and getting away from the gym for a few days has been surpisinly nice. The endless "cheat" meals on the other hand has been driving me a little nuts, but a few days of non so great eating isnt gonna ruin a year of eating great.

YS- thanks bud. I checked your journal at bb.com this morning and it seems like you are having a great week at the gym....glad to see that.

 

[djeclipse]

djeclipse- yea, I am on a trip. I am visting a bunch of my high school friends and staying with one of them at their place who happens to have the internet(like just about everyone else in the world). I have been busy as hell, but wanted to check my journal and had that other question too. So yea, believe me I am having a blast and getting away from the gym for a few days has been surpisinly nice. The endless "cheat" meals on the other hand has been driving me a little nuts, but a few days of non so great eating isnt gonna ruin a year of eating great.

YS- thanks bud. I checked your journal at bb.com this morning and it seems like you are having a great week at the gym....glad to see that.

They have internet in other parts of the world?/?

 

[RipStone]

They have internet in other parts of the world?/?

Shocking, eh?