Im a 18 year old guy, 5’10 or 11" , 285 pounds, I am a powerlifter and Im In love with it! The problem lies in my Stomache and such, yes, the dreaded love handles and stomache fat! Other than my stomache fat, and love handles, I am pretty tight in the shoulders, arms, chest, back, and legs. Im looking for some pointers on what cardio work outs I could put together for a 5 day powerlifting workout routine.
I will post a pic so that you can see what I am talkin about (Sorry if you really cant see the love handles, but they are there! Trust me!). Any suggestions at all are completely welcome, I am completely open.
(P.s. I am a football player, so If in anyway the cardio can be used to both burn fat and gain explosiveness, than thats even better)
Thanks.
It is 99% diet, man. You can’t outwork a shitty diet. Pick a good diet book like Power Eating, or Nutrient Timing, or Carb-Backloading, and read the crap out of it. Learn everything you can then develop solid eating plan.
Or just fork out the money to hire Shelby Starnes.
Since you play football, I would not do any hard dieting as your performance could suffer. Just clean it up a bit and let the benefits of your age do the work.
I’ve been doing carb back loading and I have been doing very well while on it. I’d even go as far to say that I’m BETTER now than when I’d be all “carbed up”. Check out dangerously hardcore for info. Keifer definately knows his shit.
[quote]Trose4 wrote:
Thanks alot, Im forming a diet plan now and I have cut out a lot, but.
about the cardio workouts , Whats the thought on this?
HIIT: Slow duration of work out but speed burst excersise?
Long cardio?
Cardio Plans?[/quote]
They all have their plusses, they all have their negatives. Again, it’s more the nutrition than the cardio and for many athletes, more cardio is usually going to result in loss of strength.
Why not post your “diet plan” and let people look at that, as that is what you obviously have the biggest problem with.
Read Easy Strength by Dan John and Pavel Tsatsouline
I’m assuming you play on the line? Since it’s the off-season, instead of a typical powerlifting routine, do a higher volume, power-bodybuilding compromise (ie bear, delorme sp?, smolov, boring but big…) for the next 6 weeks. Such a routine will have considerably more metabolic cost than a typical pl plan and hence a more favorable effect on body composition.
Listen to the diet advice of the other responses OR
JUST EAT MORE MEAT. If you prioritize eating 3-4lbs of meat per day, you will automatically displace much of the food that makes you gain/hold onto fat. Also the extra protein from real food will improve your lean mass and strength gains.
Which is more important to you, football or powerlifting?
If it’s the former, follow aforementioned routine with some pure strength routine that allows for plenty of leftover energy to practice football (re Dan John). If PL is your endgame, those Westside folks seem to know what they’re doing.
[quote]StormTheBeach wrote:
Or just fork out the money to hire Shelby Starnes.[/quote]
This…
I’ve been working with Shelby since the middle of January and have lost about 15 pounds, 7.5% bodyfat (19.5 → 12 or so), and my lifts have all gone up considerably…I didn’t realize how shitty I was eating before, which was not only making me fatter but making me weaker…
Read Easy Strength by Dan John and Pavel Tsatsouline
I’m assuming you play on the line? Since it’s the off-season, instead of a typical powerlifting routine, do a higher volume, power-bodybuilding compromise (ie bear, delorme sp?, smolov, boring but big…) for the next 6 weeks. Such a routine will have considerably more metabolic cost than a typical pl plan and hence a more favorable effect on body composition.
Listen to the diet advice of the other responses OR
JUST EAT MORE MEAT. If you prioritize eating 3-4lbs of meat per day, you will automatically displace much of the food that makes you gain/hold onto fat. Also the extra protein from real food will improve your lean mass and strength gains.
Which is more important to you, football or powerlifting?
If it’s the former, follow aforementioned routine with some pure strength routine that allows for plenty of leftover energy to practice football (re Dan John). If PL is your endgame, those Westside folks seem to know what they’re doing.
[/quote]
[quote]Trose4 wrote:
Thanks alot, Im forming a diet plan now and I have cut out a lot, but.
about the cardio workouts , Whats the thought on this?
HIIT: Slow duration of work out but speed burst excersise?
Long cardio?
Cardio Plans?[/quote]
I would strongly suggest, from a programming stand point, the further out from football/a competition you are, keep the cardio very general. I am not saying go jog or run for long durations. That will ruin you for football and powerlifting. I mean stuff like put on a weighted vest and walk for 30mins, or walk on a steep incline on a treadmill, or walk with a light sled for a mile, just nothing too intense and nothing that even resembles the cardio “normal” people do because none of that shit works.
I would also sugggest dedicating at least 2 days a week to high intensity work. Intervals on a bike, sprints, prowler pushing, tabats, whatever. Just something really fucking hard and doesnt take up a whole lot of time.
Probably, the easiest solution is go buy 5/3/1 for football and do the shit out of that.
[quote]StormTheBeach wrote:
Or just fork out the money to hire Shelby Starnes.[/quote]
This…
I’ve been working with Shelby since the middle of January and have lost about 15 pounds, 7.5% bodyfat (19.5 → 12 or so), and my lifts have all gone up considerably…I didn’t realize how shitty I was eating before, which was not only making me fatter but making me weaker…
The guy is REALLY good.[/quote]
That’s impressive recomp, particularly while gaining strength. Well done! Dietwise, has he simply cleaned up the foods you are eating, or is he getting you to take specific supplements, using carb backloading or anything like that? Just curious about what the general stuff involved is.
[quote]StormTheBeach wrote:
Or just fork out the money to hire Shelby Starnes.[/quote]
This…
I’ve been working with Shelby since the middle of January and have lost about 15 pounds, 7.5% bodyfat (19.5 → 12 or so), and my lifts have all gone up considerably…I didn’t realize how shitty I was eating before, which was not only making me fatter but making me weaker…
The guy is REALLY good.[/quote]
That’s impressive recomp, particularly while gaining strength. Well done! Dietwise, has he simply cleaned up the foods you are eating, or is he getting you to take specific supplements, using carb backloading or anything like that? Just curious about what the general stuff involved is.[/quote]
I don’t want to give away too much, but he is using a carb cycling plan with me. He uses different approaches based on body types and the client. He basically gave me a list of foods that I can eat and the macros to shoot for at each meal and I take the list and make it happen. Sort of a hassle at first but very easy once you get into the routine.
[quote]StormTheBeach wrote:
Or just fork out the money to hire Shelby Starnes.[/quote]
This…
I’ve been working with Shelby since the middle of January and have lost about 15 pounds, 7.5% bodyfat (19.5 → 12 or so), and my lifts have all gone up considerably…I didn’t realize how shitty I was eating before, which was not only making me fatter but making me weaker…
The guy is REALLY good.[/quote]
That’s impressive recomp, particularly while gaining strength. Well done! Dietwise, has he simply cleaned up the foods you are eating, or is he getting you to take specific supplements, using carb backloading or anything like that? Just curious about what the general stuff involved is.[/quote]
I don’t want to give away too much, but he is using a carb cycling plan with me. He uses different approaches based on body types and the client. He basically gave me a list of foods that I can eat and the macros to shoot for at each meal and I take the list and make it happen. Sort of a hassle at first but very easy once you get into the routine.
[/quote]
Cool man, I’m always curious about peoples’ successful plans as I study nutrition for personal interest. That’s the advantage of employing someone directly as they can work out specific rules based on the individual. Despite having pretty good nutritional knowledge, I still use a nutritionist once every 6 months or so just to evaluate where I’m at and see if anything can be tweaked. Good stuff.
