[quote]torontolifter wrote:
one last question I got the book and have read through it yesterday. In the book Wendler suggests doing conditioning 3-4 times a week and suggests doing prowler pushes or hill climbs. The thing is I’m currently lifting at a globo gym that has no prowlers and hill climbs are hard to find in Toronto especially in the winter. Can I do anything in the globo gym that would get a good level of conditioning? Suggestions would be great.[/quote]
Go outside and run sprints.
[quote]torontolifter wrote:
2 or 3 eggs with mushrooms and a piece of fruit (apple orange)
snack on almonds throughout the day probably have about 50 in a day.
salad with chicken breast on top.
some form of meat let’s go with fish which is what I had yesterday and then a side of rice with salad.
Is this alright?[/quote]
Nope, not alright. As was mentioned, this is a general diet, not exactly what you ate yesterday. A lot of the time, people say “Yeah, sure, this is what I usually eat”, but when we look a bit closer, a bunch of convenient excuses pop up that explain why they’re eating lighter than usual.
Anyhow, this is pretty low calorie overall and it’s low carb. Like I said before, barring a legit health issue, you should not be avoiding carbs. On the plus side, snacking on almonds during the day is a solid idea, but I’d try to even bump those up.
You’re right… you are getting way ahead of yourself. First of all, you need to figure out concrete goals (X bodyweight and/or Y strength level in Z exercises). Get working towards those and then let the next step marinate in the back of your mind.
But like Other-Chris said, when the times comes to get lean again, you’d tweak your diet, stick with 5/3/1, and add some cardio. There are other training plans out there, but in your position, you’d really benefit from sticking with 5/3/1 for a longer haul.
Treadmill on maximum incline, walking/running for 15-20 minutes total.
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[quote]torontolifter wrote:
I’m at 175 with a 15.6bf. I want to get in the gym and start building muscle again but really don’t want to see large gains in bf. If anything I’d like those to drop[/quote]
The problem is that you have convinced yourself that at 6’4", 175 that you are fat and what you need to do right now is have a low calorie diet. Do you really want to lose 10% and be at a lean 5.6%, 157, 6’4"?
Abs on skinny guys are like big boobs on fat chicks, no one cares.
You need to eat to build lean mass which in turn will eat your fat for you. Just follow the direction you have already been giving in this thread of doing 5/3/1 and eating like a man.
Rinse and repeat for 6 month and come back here to post before and after pictures.
[quote]JLone wrote:
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[quote]torontolifter wrote:
I’m at 175 with a 15.6bf. I want to get in the gym and start building muscle again but really don’t want to see large gains in bf. If anything I’d like those to drop[/quote]
The problem is that you have convinced yourself that at 6’4", 175 that you are fat and what you need to do right now is have a low calorie diet. Do you really want to lose 10% and be at a lean 5.6%, 157, 6’4"?
Abs on skinny guys are like big boobs on fat chicks, no one cares.
You need to eat to build lean mass which in turn will eat your fat for you. Just follow the direction you have already been giving in this thread of doing 5/3/1 and eating like a man.
Rinse and repeat for 6 month and come back here to post before and after pictures. [/quote]
Wait, he’s 6’4"? How did I miss that. OP you need to eat, like now. When I started lifting I was 170lbs and 2 inches shorter then you, and I looked like a twig. The words “lean” “bodyfat” and “losing weight” do not need to enter your vocabulary for at least 2 years.
Got back on the 5/3/1 cycle today. Can’t believe I lost so much progress in one month of trekking. Back to where I was strength wise about 6 months ago. I’ll follow the book exact and eat big and see how it goes. The main thing I think I’m going to try and go is eat right cut out things like french fries and other junk just to make sure I’m building as much muscle and as little fat as possible. Treadmill on max elevation is a great idea thanks. A guy at the gym suggested doing 4 minute intervals so run for 4 minutes on max possible than relax for a few minutes of walking than 4 minutes again on max and so on for 20 minutes. Might try to do something like this but instead maybe cut it down to 3 minutes so I’m not burning off too much weight while still getting good conditioning.
Don’t cut time, eat.
What you posted is called breakfast.
I’m 6’3". Last time I weighted 170, My mom thought I had cancer.
Don’t see how 5/3/1 goes. Do it, it works. Just do it for six months minimum.
You are already shaving off time your intervals and you haven’t done them yet. Yes, there is a name for that. HIIT (High Intensity Interval Training). Nothing new, just do something.
And EAT.