I don’t think so. I’m 5’0 and Asian.
Maybe my “bodyfat set point” is higher than I’d like, but that can be changed
Thanks for the tag, @anna_5588. You can obviously do whatever you want with 5/3/1 templates—I’m pretty sure JW has even said so himself—and, yes, I’ve done a fair amount of tinkering with it over the past 6 months or so.
But I only began to experiment after 6 solid cycles of So-Let-It-Be-Written-So-Let-It-Be-Done. And even then I was mostly experimenting with how much extra conditioning my body could handle while still progressing the main lifts…
To your question, though, I’m just not sure about maintenance: I started 5/3/1 programming almost a year ago now, and I have been trying either to get bigger or to get stronger the entire time.
And you know that I also changed my eating patterns, I stopped tracking macros, I stopped weighing my food, I stopped weighing myself, I started trusting the mirror, and I’ve tried to work my butt off literally every day, pushing my body as hard and as far as possible (and sometimes a little further). You also know that I got a little leaner, then a little fluffier, then lean, then…
Fact is, I’m not sure I really know what maintenance is!
But I also think you already know what you need to do. So go do it!
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When I want to maintain I’m a huge fan of 1000% Awesome or 5’s pro with 5 x 5 FSL and higher assistance work. Could also do 5 x 5 SSL if you’re concerned with wanting to handle heavier weights.
Truthfully, my highest recommendation would be Limited Time from Forever or the Busy Man program from the T-Nation 5/3/1 Reloaded article, but I’m not sure your anxiety would let you do that little work. If your life-outside-of-gym stress is as high as you expect it to be, lifting 2-3x per week with 2-3 days of cardio will probably keep you from crashing your hormones and let you make progress.
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GRE done
163Q, 166V
2 points away from good enough… fuck me
Today’s work
4.5mile weighted walk- 25lb kb in pack
- felt good, walked to Publix and back- neck was a pain
Off to Boston on Sunday. Ngl, kind of nervous
Also, I’m bloated and fluffy. I hate this
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This is Fluffy (his nickname)
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So I’ve been reading some of my old posts and realize that my workout density/intensity has dropped significantly. I used to superset, do more conditioning, daily work ….
No wonder I’ve gotten fluffy
There was just a slippery slope and I didn’t realize how far things had slid down.
This is exactly what I’ve been afraid of. My appetite didn’t adjust down. If anything, I’ve had a harder time eating lower calorie
I can’t fathom putting so much effort into my workout anymore given other stressors (mostly school)
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Again, you know what you need to do, @anna_5588.
I don’t like to play the comparison game (but I’m nearly 44, and THAT took me a long time to learn), but if it helps: remember that I did NO training—NONE whatsoever—during grad school and my first few years as an assistant professor. I also had some very bad habits, and not just nutritional ones. So if you do anything, ANYTHING AT ALL, and don’t derail yourself too much with junk food or other self-destructive behavior during what will be a very busy season of your life, you’ll be ahead of the younger, dumber me, at the very least.
And remember, that season too will end eventually. Then you can train like a wild woman again!
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I have a workout plan, it’s the nutrition that’s going to be hard.
I’m going tk have to reduce calories
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I know not everyone feels the same way, but FWIW: I struggle with that, too.
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Thank you.
It sometimes bothers me when people say that nutrition is easy.
Good to know that I’m not alone
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Hey, even if we don’t agree, you’re never alone!
But I know what you mean, so I’m glad being in the same boat on this helps a little.
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The easy part is the gym. If all it took was the gym we’d all be jacked and joozy 
The nutrition and rest and recovery has been my downfall since day 1, and it’s extremely hard to fix/maintain
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My appetite exceeds my expenditure and doesn’t seem to adjust down accordingly so i can’t do the “intuitive” thing
Same. I also can’t seem to do what I want.
I WANT to gain weight… not easy at allll
I WANT to lose weight… not easy at allll.
Now when I don’t want to gain gaining is easy, and when I don’t want to lose, losing is easy .
It’s a constant battle and an emotional roller coaster that leads me one step closer to insanity daily. So, rest assured you’re not alone in your struggles with daily life, food, gym, mental well-being and unhappiness with current physique. I’d be willing to bet there’s far more people on this forum struggling than there are killing it.
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@unicornsandrainbows @boilerman (Tagged bc of previous conversatioins around headache)
Just wondering, when you guys do heavy squats or good mornings, do you guys get weird ear pressure similar to when pressure changes on an airplane?
This has been happening recently (ie last 3 months) but it never really bothered me. Today, I did front squats and my ears are still ringing/have pressure.
I don’t have high blood pressure
I’m with @SvenG - do what you can do when you can. This gym thing has to fit into your life, not the other way around.
When I had to be fit for work/ life, it had a different priority. Even then, though, I wasn’t doing curls, I kept my weight down, and I’d never do something that would leave my legs sore when overseas. You have to make the call that works for your goals. Right now your goal is grad school, so that has to be “what matters”.
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I’m struggling with this.
My nightmare is to be a “formerly fit person”. It’s hard to express how scary it is to wake up and realize you’re not as lean as your mental image (based on prior months)
Again, I’m not trying to live your life for you, but do you want to feel this way for the next half-century plus? This is supposed to improve your life. I don’t think you can tie so much if your self-worth to something so superficial and be happy.
To really break it down for you: your body will get worse down the road. That’s how life works.
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Yep, it happened frequently during deepwater and when I go close to my max on back squats. It’s almost like I’m underwater… time slows down, ears start ringing and I can feel a ton of pressure behind my eyes and in my sinuses. There was one time when my nose actually started bleeding.
It might have something to do with how hard you’re bracing… are you wearing a tight belt? I haven’t noticed it as much when I’m beltless.
I’ve noticed relief while staying in submax territory during 531, but it’s kind of the nature of the beast during deepwater.
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