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enigma4dub
Active member
BiggT said:
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Waisting away: Will PL strength + BB looks = more tail for G5.0???
- Thread starter Guinness5.0
- Start date
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Guinness5.0
New member
Week 1 -- WEDNESDAY
I'm not sure I've got my template finalized, but I aim to have two lower body (or perhaps more accurately two dead/squat days) and two upper body days. I may switch my third movement from today's workout. Anywho...
Oly Squat warmups, 275x3x8
-That's 8 triples, not 3 sets of 8 reps. I am doing it this way with fairly short rest intervals so that I can go somewhat heavy and still get some work in. This was light. I was going to use 315 but my back was a little tender.
RDL 225x8x3
-Pretty easy
OH Squat wirked up to 135x5x2
-I knew I'd come in and do squats and RDLs, but I didn't know what my third movement would be. Since these always make my back feel godd, I threw 'em in. If I get heavy on these it may affect my upper body work, so I will probably put something else here. Not sure what though - I'm trying to stay in the somewhat high-rep range, so that eliminates cleans or front squats. Suggestions welcome.
That's it. I will do some ab work in the future but I woke up later than intended and was a little bit rushed.
Food log:
Pre-workout: two cups of coffee
-I know, I know - I need real food. Like I said, I was rushed.
Post-workout: shake w/ ~2/3 c oats, 60g whey, and 1 1/2 cups 2% milk
Meal 2: Taco meat w/ brown rice (1/2 pound of 90% lean beef, lotsa spices, onion and garlic, tomato sauce mixed w/ 1/2 c brown rice)
Meal 3: same as 2
Snack: couple handfuls of peanuts and a small glass of milk.
Meal 4: Omelet consisting of 8 whites and two whole eggs, half an avacado, little bit of cheese.
I'm gonna have carb-ups and low-carb days. I'll carb-up on lower body days, have pre- and post-workout carbs on upper days, and go low-carb for the remainder of my meals. If that yields decent results I'll stick with it. If it's slow going I'll be careful about amounts/calories. I really don't want to do any cardio at all. I'd rather be fat, actually, than do cardio.
I'm not sure I've got my template finalized, but I aim to have two lower body (or perhaps more accurately two dead/squat days) and two upper body days. I may switch my third movement from today's workout. Anywho...
Oly Squat warmups, 275x3x8
-That's 8 triples, not 3 sets of 8 reps. I am doing it this way with fairly short rest intervals so that I can go somewhat heavy and still get some work in. This was light. I was going to use 315 but my back was a little tender.
RDL 225x8x3
-Pretty easy
OH Squat wirked up to 135x5x2
-I knew I'd come in and do squats and RDLs, but I didn't know what my third movement would be. Since these always make my back feel godd, I threw 'em in. If I get heavy on these it may affect my upper body work, so I will probably put something else here. Not sure what though - I'm trying to stay in the somewhat high-rep range, so that eliminates cleans or front squats. Suggestions welcome.
That's it. I will do some ab work in the future but I woke up later than intended and was a little bit rushed.
Food log:
Pre-workout: two cups of coffee
-I know, I know - I need real food. Like I said, I was rushed.
Post-workout: shake w/ ~2/3 c oats, 60g whey, and 1 1/2 cups 2% milk
Meal 2: Taco meat w/ brown rice (1/2 pound of 90% lean beef, lotsa spices, onion and garlic, tomato sauce mixed w/ 1/2 c brown rice)
Meal 3: same as 2
Snack: couple handfuls of peanuts and a small glass of milk.
Meal 4: Omelet consisting of 8 whites and two whole eggs, half an avacado, little bit of cheese.
I'm gonna have carb-ups and low-carb days. I'll carb-up on lower body days, have pre- and post-workout carbs on upper days, and go low-carb for the remainder of my meals. If that yields decent results I'll stick with it. If it's slow going I'll be careful about amounts/calories. I really don't want to do any cardio at all. I'd rather be fat, actually, than do cardio.
im sure u know about this already, but if you are really serious about your diet, fitday is a great tool to truly analyze your macros and at least know you are getting enough food
i say that because IMO, if the above list of food is all your eating at your weight... you arent getting even close to enough calories to prevent muscle wasting and get stronger
i say that because IMO, if the above list of food is all your eating at your weight... you arent getting even close to enough calories to prevent muscle wasting and get stronger
Guinness5.0
New member
Well, I'm going to go ahead with what I'm doing and monitor it w/ the tape measure. I've found that I don't seem to lose muscle easily, and that I seem to have the stereotypical 'slow metabolism' that doesn't require gorging to gain weight.get456 said:
I would agree with you for 9 out of 10 people my weight though.
C
curgeo
Guest
Welcome back guiness. I feel your pain in the mirror buddy. This last year with the birth of my son, school and work has been rough on me and it sounds like you have had a rough go too.
Keep in mind that it's really hard to gain strength and also lean up at the same time. Obviously you know that it's possible, but not very easy. If you work in a caloric deficit, make sure to up your essential fats such as flax seed oil. That alone should help keep some of your free test unbound and the anticatabolic effects a little lower.
Does interval sprinting weaken your squat? You might want to adjust your GPP and start slow with that so you can lean up even faster. It's just so damn hard to do it so I will be pulling for you.
Keep in mind that it's really hard to gain strength and also lean up at the same time. Obviously you know that it's possible, but not very easy. If you work in a caloric deficit, make sure to up your essential fats such as flax seed oil. That alone should help keep some of your free test unbound and the anticatabolic effects a little lower.
Does interval sprinting weaken your squat? You might want to adjust your GPP and start slow with that so you can lean up even faster. It's just so damn hard to do it so I will be pulling for you.
silver_shadow
New member
subscribed... i'm pretty much in the same boat - at least with respect to needing to lean up 
oh and welcome back
oh and welcome back
SgtSlaughter
New member
Welcome back G5.
In.
In.
Cynical Simian
New member
I've been bugging you about cardio without success for who knows how many journals, but I'll give it another try anyway. Would two 20-minute interval sessions per week be too much to ask to give your metabolism a kick in the ass and improve nutrient partitioning?
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