[quote]VTBalla34 wrote:
Good responses in here so far, but it seems like some people may be overlooking the big picture. Have you truly been following 5-3-1? I’m not asking if you are going to the gym and following a 531 template for lifting, because that answer is obviously yes (I hope). But are you doing hill sprints and other conditioning after your workouts? Are you doing it at all? Are you stretching? Are you putting all your efforts into being the biggest, baddest mother fucker you could possibly be?
If you can’t confidently answer ‘yes’ to any of those questions, then you aren’t doing 5-3-1. I suspect this is probably true.
Before you start making all these huge changes in your life, diet, etc., take a step back and just do the program correctly. You don’t need to count calories down to the gram–just dont eat retardedly and do the program and you will be fine. You know what foods are good and which ones arent…make the right choices and be awesome…[/quote]
I’ve been stretching and foamrolling religiously, because I’ve been injured because of neglecting stretching before. I bought my own foam roller so I can foam roll without going to a gym. I did not do the conditioning work because I felt that I wanted to go for a balls-out bulk for the first time and want to focus only on lifting.
At the campus, I have an unlimited amount of good, fresh food (UMass Dining is a beautiful thing), and so I just ate huge meals 3x a day. The weight that I put on recently is from healthy foods (5 chicken breasts, rice and 0 calories drinks were the staple of every meal).
As mentioned before, I give my weight training my all, I will give cardio my all, but I can’t imagine doing a cut without a good (not perfect, but good) plan. Bulking was easy for a food lover like myself–eat everything. I don’t know how to not eat retardedly, which is the issue. I was always either eating a shit-ton (as I am now) or I was hardly eating (before).
I don’t want someone to hand my cut to me on a silver platter, I want to do it myself, right. I’m all for running through the WHOLE program correctly, I just don’t know how to eat.
[quote]VTBalla34 wrote:
Good responses in here so far, but it seems like some people may be overlooking the big picture. Have you truly been following 5-3-1? I’m not asking if you are going to the gym and following a 531 template for lifting, because that answer is obviously yes (I hope). But are you doing hill sprints and other conditioning after your workouts? Are you doing it at all? Are you stretching? Are you putting all your efforts into being the biggest, baddest mother fucker you could possibly be?
If you can’t confidently answer ‘yes’ to any of those questions, then you aren’t doing 5-3-1. I suspect this is probably true.
Before you start making all these huge changes in your life, diet, etc., take a step back and just do the program correctly. You don’t need to count calories down to the gram–just dont eat retardedly and do the program and you will be fine. You know what foods are good and which ones arent…make the right choices and be awesome…[/quote]
[quote]Malaka79 wrote:
Don’t be that guy that takes shirtless photos of himself so other men can drool on them. That shit is a disgrace to every man that has done anything awesome in his life - while they were busy “doing” these shirtless 'tards were busy trying to look the part. Get off the bench and get on the field."
-Jim Wendler[/quote]
I’m going to have to put my shirt on. Shit.[/quote]
[quote]Blackened wrote:
I’ve been stretching and foamrolling religiously, because I’ve been injured because of neglecting stretching before. I bought my own foam roller so I can foam roll without going to a gym. I did not do the conditioning work because I felt that I wanted to go for a balls-out bulk for the first time and want to focus only on lifting.
At the campus, I have an unlimited amount of good, fresh food (UMass Dining is a beautiful thing), and so I just ate huge meals 3x a day. The weight that I put on recently is from healthy foods (5 chicken breasts, rice and 0 calories drinks were the staple of every meal).
As mentioned before, I give my weight training my all, I will give cardio my all, but I can’t imagine doing a cut without a good (not perfect, but good) plan. Bulking was easy for a food lover like myself–eat everything. I don’t know how to not eat retardedly, which is the issue. I was always either eating a shit-ton (as I am now) or I was hardly eating (before).
I don’t want someone to hand my cut to me on a silver platter, I want to do it myself, right. I’m all for running through the WHOLE program correctly, I just don’t know how to eat. [/quote]
I think your diet is fine, add something green and some different protein sources just for the sake of variety. I think just by adding conditioning sessions and not even changing your total calories you will be very happy with your results. And as far as conditioning choices don’t worry too much on what kind of conditioning your doing, make sure you enjoy it. I personally try too make myself sweat 2-3 days a week other than my lifting days, and those “conditioning days” could be a game of basketball,sprints,3mile run,c2 rower, kettlebell swings,stadium sprints,hiking,swimming and so on, the key is to enjoy it and as Jim Wendler would say “ask yourself if this awesome, and if it is do it if it isn’t don’t”.
I’ve decided that I’ll try conditioning work 3x a week and training 4x a week. If I find that my lifting suffers, do you suggest that I switch to the 2x a week lifting program and maintain the 3x week conditioning?
I can find a big hill at UMass, because we’re in a valley, but what of biking? I’ve got a nice road bike for commuting. How can I utilize it for HIIT? It would be cool to bike at least one of the conditioning days.
I’ve decided to add greens to my diet in the form of a big salad with each meal. I’ll keep with this program for 1-2 months and I’ll post up about my progress after.
I think this sounds like a great plan, if you can’t handle all the volume of 3 conditioning and 4 lifting sessions just drop it down to 3x or 2x a week of lifting. Maybe you can handle it all you never know unless you try.
I think biking is a good idea especially if you enjoy it. As far as HIIT on bike is concerned treat it just like any other intervals, sprint hard for X amount of time or distance, rest and repeat.
Train hard and let us know the results!!
[quote]Blackened wrote:
I’ve decided that I’ll try conditioning work 3x a week and training 4x a week. If I find that my lifting suffers, do you suggest that I switch to the 2x a week lifting program and maintain the 3x week conditioning?
I can find a big hill at UMass, because we’re in a valley, but what of biking? I’ve got a nice road bike for commuting. How can I utilize it for HIIT? It would be cool to bike at least one of the conditioning days.
I’ve decided to add greens to my diet in the form of a big salad with each meal. I’ll keep with this program for 1-2 months and I’ll post up about my progress after.
Do you guys have any other tips?[/quote]
I had a friend that would bike as hard as he could up a hill, coast down the hill, then do the same on the next. He was losing fat fast. I think you could make it work.
[quote]Blackened wrote:
I’ve decided that I’ll try conditioning work 3x a week and training 4x a week. If I find that my lifting suffers, do you suggest that I switch to the 2x a week lifting program and maintain the 3x week conditioning?
I can find a big hill at UMass, because we’re in a valley, but what of biking? I’ve got a nice road bike for commuting. How can I utilize it for HIIT? It would be cool to bike at least one of the conditioning days.
I’ve decided to add greens to my diet in the form of a big salad with each meal. I’ll keep with this program for 1-2 months and I’ll post up about my progress after.
Do you guys have any other tips?[/quote]
If you add 3 days of hard conditioning and you haven’t been doing any, it’s almost certain your lifts will suffer, at least temporarily. Even Wendler himself has said the same thing. Long-term you should adjust and be OK. I would recommend you ease into the conditioning and don’t completely kill yourself right off the bat.
Blackened, you seem to have some good drive man. Keep it up and good luck with it.
This thread is probably one of the better ones I have read in a while. Some seriously good stuff in here.
[quote]Blackened wrote:
I was wondering if it were possible to maintain progress on 5/3/1 while eating maintenance, lifting 4x a week (carbs around workouts) and doing cardio 3x week in the morning. BF% got a bit out of hand, need to drop down. Thinking about doing Wendler’s hill sprints, but I’m terrified of doing them after deadlifting and squatting on a deficit.
[quote]Blackened wrote:
I was wondering if it were possible to maintain progress on 5/3/1 while eating maintenance, lifting 4x a week (carbs around workouts) and doing cardio 3x week in the morning. BF% got a bit out of hand, need to drop down. Thinking about doing Wendler’s hill sprints, but I’m terrified of doing them after deadlifting and squatting on a deficit.
Stats:
BW 205
FB:220
Sq~300
Dl:315[/quote]
I’m in the same boat Blackened mate. I’m trying to drop bodyfat while doing 5/3/1. Will be interesting to see how this thread develops.
I’m just going for it. 3 days of lifting and 3 days of sprinting . It’s pretty taxing so far and my shins are taking a pounding. I will adjust accordingly and see how I respond.
[quote]Blackened wrote:
I’ve been stretching and foamrolling religiously, because I’ve been injured because of neglecting stretching before. I bought my own foam roller so I can foam roll without going to a gym. I did not do the conditioning work because I felt that I wanted to go for a balls-out bulk for the first time and want to focus only on lifting.
At the campus, I have an unlimited amount of good, fresh food (UMass Dining is a beautiful thing), and so I just ate huge meals 3x a day. The weight that I put on recently is from healthy foods (5 chicken breasts, rice and 0 calories drinks were the staple of every meal).
As mentioned before, I give my weight training my all, I will give cardio my all, but I can’t imagine doing a cut without a good (not perfect, but good) plan. Bulking was easy for a food lover like myself–eat everything. I don’t know how to not eat retardedly, which is the issue. I was always either eating a shit-ton (as I am now) or I was hardly eating (before).
I don’t want someone to hand my cut to me on a silver platter, I want to do it myself, right. I’m all for running through the WHOLE program correctly, I just don’t know how to eat. [/quote]
ahh i train at umass, amherst im asumming? Starting eating this for meals, wraps with mustard and any other veggies, dont eat any calories from sauces like mayo or honey mustard bullshit, also start eating meats like turkey and roast beef and chicken, much better for you. Make huge salads and then pile on three chicken breasts or a few scoops of cut up chicken, and one scoope of dressing. THis will serve you well im down two notches on my lifting belt in two weeks. NO counting, just eat healthy. Also i find cardio improves my weightlifting performance. So do it/
I appreciate your kind words, Samson. I’ve got to thank T-Nation for everything. You guys really set the standard of performance for which I aim for. BB.com could never compete. I’ve have to roll with the punches that the conditioning will deal to my lifting.
Let the hill sprints and ensuing self loathing begin! >:)
