Nutrition and Training Guidance

Training
1

Hi guys,

Right my goals are pretty simple, gain lean body mass and get stronger. I’m relatively new to lifting weight properly and am able to perform the Olympic lifts competently, started lifting PROPERLY last June so have been doing training since then. I understand gaining strength and building lean body mass takes time and patience but I wish to acquire as my help with getting there, prominently on the nutrition front.

However I recently sat myself down, figuratively, and assessed what my goals were. I admit to many of you more experienced lifters these goals may seem petty but they will keep my on track and heading in the right direction. So, they are as follows

3 months (short term), go from 72kg to 75+kg, 100kg BSQ, 85kg bench press, 150kg deadlift for a triple, and 5 solid full ROM pull ups with an additional 10kg.

6 months (medium term), be 77.5+kg, 130kg BSQ, 95kg bench press, 175kg deadlift, and 5 full ROM pull ups with 15kg.

9 months (long term), reassess where I am set appropriate goals based upon my current progress.

So that’s the goal people. I train twice a week. Once on a Monday and once on a Friday, due to college which is very long days and long hours travel I cannot get to the gym Tuesday to Thursday (bit shit I know!) and could possibly do a workout on Thursday morning, half day, or Saturday or Sunday. That I guess is where I’m open to your input!

Done one cycle of 5/3/1 and going into my second, did the workout outline on Monday. What I currently do is,

Monday
3x8 of the following complex, short rest as it’s a warm up with a light weight but christ it gets you ready for the rest of the session!
Barbell row, hang power clean, FSQ, push press, good morning

BSQ 5/3/1
Bench press 5/3/1, super set bench with ring pull ups, 2/3/5/2/3/5/2/3 rep scheme, saves time and cheeky pump!
Since I wanted to get progressively stronger over time I thought it matched my goals perfectly and I will stick to it for a bare minimum of 6 months before judging the program.

High rep BSQs as outlined in Dan John’s Mass Made Simple.

Friday
3x8
Hang snatch high pull, snatch push press, OHS, good morning

Deadlift 5/3/1
OHP 5/3/1, super set with ring pull on the 2/3/5/2/3/5/2/3 rep scheme

More high rep BSQs as outlined in Dan John’s Mass Made Simple, after two weeks drop it one high rep set.

So that is it. Really like the workout and only takes 45 minutes. Would there be any benefit to doing a third day? Maybe some dumbbell work? Additional leg work, hamstrings? I don’t know…

The BIG question then. Nutrition. 3 meals a day works well for me due to practicality and I can eat rather large portions in one sitting. Friday to Monday isn’t really a problem food wise for me, I’m off college, at home and have can cook myself what I wish.

I try to subscribe to the idea of all of my three meals being based around meat, fish, eggs or poultry with carbs on the side, lots of green veggies. I drink plenty of water, about 3-4 litres a day so that’s all good. On the subject of hydration I enjoy milk and probably drink 1/2 a pint to a pint a day. Supplements wise I am taking fish oil, 4 grams a day, 2 morning, 2 at night. A vitamin D tablet in the morning and that is it.

I struggle with food at college as I do not have access to any facilities where I can heat food like a microwave, pisses me off as I’d be more than happy to prepare food beforehand.

So my questions on nutrition are…
What are good breakfasts that deliver good amount of protein, fats, and carbs? I almost always have scrambled eggs on toast with some bacon in the scrambled eggs. Two pieces of wholemeal toast, 3 eggs, 300ml ish of milk, one slice of bacon cut up. Throw some Worcester sauce for flavour! Looking for some variation really that are simple and quick to cook.

Lunches when I am college that don’t require heating?

Tea is pretty much covered, live with my parents who aren’t stupid and provide good dinners in plentiful portions!

Snacks? Would they be beneficial between my meals, so two snacks? If so what could they be, again simple and quick! Protein shake with some milk and natural PB? Nuts? PB and jam sandwiches? Can of tuna?

Supplements, are they necessary? If so which and why? Been advised that creatine and protein powder along with what I currently take (fish oil and vitamin D) are good.

If you have stuck it out with me this far through the post I am very grateful! I would love to hear some constructive thoughts and criticism on the training, in my own opinion it ain’t too bad! But most importantly advice on nutrition and fueling ‘dem gainz brah’! Any simple recipes, possibly the macros if you have them!

Thanks once again!

2

What is BSQ?

3

[quote]usmccds423 wrote:
What is BSQ?[/quote]

BSQ is a back squat and FSQ is a front squat, OHS is overhead squat. Hope that clears up the confusion. Always used those abbreviations.

4

[quote]Brendan1996 wrote:
Hi guys,

Right my goals are pretty simple, gain lean body mass and get stronger. I’m relatively new to lifting weight properly and am able to perform the Olympic lifts competently, started lifting PROPERLY last June so have been doing training since then. I understand gaining strength and building lean body mass takes time and patience but I wish to acquire as my help with getting there, prominently on the nutrition front.

However I recently sat myself down, figuratively, and assessed what my goals were. I admit to many of you more experienced lifters these goals may seem petty but they will keep my on track and heading in the right direction. So, they are as follows

3 months (short term), go from 72kg to 75+kg, 100kg BSQ, 85kg bench press, 150kg deadlift for a triple, and 5 solid full ROM pull ups with an additional 10kg.

6 months (medium term), be 77.5+kg, 130kg BSQ, 95kg bench press, 175kg deadlift, and 5 full ROM pull ups with 15kg.

9 months (long term), reassess where I am set appropriate goals based upon my current progress.

So that’s the goal people. I train twice a week. Once on a Monday and once on a Friday, due to college which is very long days and long hours travel I cannot get to the gym Tuesday to Thursday (bit shit I know!) and could possibly do a workout on Thursday morning, half day, or Saturday or Sunday. That I guess is where I’m open to your input!

Done one cycle of 5/3/1 and going into my second, did the workout outline on Monday. What I currently do is,

Monday
3x8 of the following complex, short rest as it’s a warm up with a light weight but christ it gets you ready for the rest of the session!
Barbell row, hang power clean, FSQ, push press, good morning

BSQ 5/3/1
Bench press 5/3/1, super set bench with ring pull ups, 2/3/5/2/3/5/2/3 rep scheme, saves time and cheeky pump!
Since I wanted to get progressively stronger over time I thought it matched my goals perfectly and I will stick to it for a bare minimum of 6 months before judging the program.

High rep BSQs as outlined in Dan John’s Mass Made Simple.

Friday
3x8
Hang snatch high pull, snatch push press, OHS, good morning

Deadlift 5/3/1
OHP 5/3/1, super set with ring pull on the 2/3/5/2/3/5/2/3 rep scheme

More high rep BSQs as outlined in Dan John’s Mass Made Simple, after two weeks drop it one high rep set.

So that is it. Really like the workout and only takes 45 minutes. Would there be any benefit to doing a third day? Maybe some dumbbell work? Additional leg work, hamstrings? I don’t know…

The BIG question then. Nutrition. 3 meals a day works well for me due to practicality and I can eat rather large portions in one sitting. Friday to Monday isn’t really a problem food wise for me, I’m off college, at home and have can cook myself what I wish.

I try to subscribe to the idea of all of my three meals being based around meat, fish, eggs or poultry with carbs on the side, lots of green veggies. I drink plenty of water, about 3-4 litres a day so that’s all good. On the subject of hydration I enjoy milk and probably drink 1/2 a pint to a pint a day. Supplements wise I am taking fish oil, 4 grams a day, 2 morning, 2 at night. A vitamin D tablet in the morning and that is it.

I struggle with food at college as I do not have access to any facilities where I can heat food like a microwave, pisses me off as I’d be more than happy to prepare food beforehand.

So my questions on nutrition are…
What are good breakfasts that deliver good amount of protein, fats, and carbs? I almost always have scrambled eggs on toast with some bacon in the scrambled eggs. Two pieces of wholemeal toast, 3 eggs, 300ml ish of milk, one slice of bacon cut up. Throw some Worcester sauce for flavour! Looking for some variation really that are simple and quick to cook.

Lunches when I am college that don’t require heating?

Tea is pretty much covered, live with my parents who aren’t stupid and provide good dinners in plentiful portions!

Snacks? Would they be beneficial between my meals, so two snacks? If so what could they be, again simple and quick! Protein shake with some milk and natural PB? Nuts? PB and jam sandwiches? Can of tuna?

Supplements, are they necessary? If so which and why? Been advised that creatine and protein powder along with what I currently take (fish oil and vitamin D) are good.

If you have stuck it out with me this far through the post I am very grateful! I would love to hear some constructive thoughts and criticism on the training, in my own opinion it ain’t too bad! But most importantly advice on nutrition and fueling ‘dem gainz brah’! Any simple recipes, possibly the macros if you have them!

Thanks once again!

[/quote]

Diet plan for ya: The Simple Diet

training for ya: wendler 5/3/1 or beyond or whatever you want, just be consistent with it.

5

[quote]Brendan1996 wrote:

[quote]usmccds423 wrote:
What is BSQ?[/quote]

BSQ is a back squat and FSQ is a front squat, OHS is overhead squat. Hope that clears up the confusion. Always used those abbreviations.
[/quote]

Lol, okay gotcha.

6

[quote]aspengc8 wrote:

[/quote]

Diet plan for ya: The Simple Diet

training for ya: wendler 5/3/1 or beyond or whatever you want, just be consistent with it.[/quote]

Thank you, very helpful resource. My only question is being 18, 72kg and 1.8m and trying to add mass will that be enough? I know he mentions keeping milk in if you aren’t losing fat and items like nuts but since the article is primarily aimed at those wishing to maintain a lean body or gain a sustainably lean body is there anything additional I should be eating or just more volume of food per day? Healthy food that is.

With regards to Beyond 5/3/1 I will definitely look at that after at least 16 weeks on the original bearing in mind I’ve only completed 4 weeks on 5/3/1 and going into my fifth. Makes sense to stick with something for a while before changing things in and out or completely.

Cheers.

7

Definitely train more than twice a week man that would be the first thing to change. Go Friday-Monday if you can’t make it Tuesday-Thursday.

Train hard. Always push hard as that’s what’s going to tell your body to change and grow.

Nutrition- Get a bit more than 2 grams of protein per kg and then eat carbs and fats according to what works best for you. Don’t try and push your weight up by eating more because that’ll just get you fat in the long run. Let training make the body adapt, so what will happen is the more you progress in the gym, the more your body will be forced to adapt and change. When your body is needs to make muscle in order to adapt to the demands imposed by training you will get hungrier and automatically eat more as long as you don’t let yourself get hungry and eat as soon as you feel hungry.

8

[quote]myself1992 wrote:
Definitely train more than twice a week man that would be the first thing to change. Go Friday-Monday if you can’t make it Tuesday-Thursday.

Train hard. Always push hard as that’s what’s going to tell your body to change and grow.

Nutrition- Get a bit more than 2 grams of protein per kg and then eat carbs and fats according to what works best for you. Don’t try and push your weight up by eating more because that’ll just get you fat in the long run. Let training make the body adapt, so what will happen is the more you progress in the gym, the more your body will be forced to adapt and change. When your body is needs to make muscle in order to adapt to the demands imposed by training you will get hungrier and automatically eat more as long as you don’t let yourself get hungry and eat as soon as you feel hungry.[/quote]

I definitely have the intensity there. The ‘AMRAP’ sets of 5/3/1 are working well and the high rep back squats are ridiculous, I just keep repping despite how out of breath I’ll be and how engorged with blood my legs are. If I were to do an extra day would something like power cleans 5/3/1, front squats 5/3/1 then some DB rows and DB presses? I probably wouldn’t do any extra leg work currently if I’d then be squatting 3 times a week with pretty high intensity. Sound along the right line?

Interesting what you say about the food to take it steady so that I don’t get too fat. I’ll definitely take that on board, I don’t wanna be one of those fellas whose ‘bulking’ and just gets fat as fuck rather than muscular as fuck! Cheers.

9

I would use 5/3/1. Awesome program as I just started doing it in Jan. Having great results with strength gain and some size in my upper chest and rear delts and traps. I modded my own accessory volume work but keeping the main lifts consistent. Loving the program.