Yes, I saw that article too and have it bookmarked for reference.
Check these out too:
Of course we’re both going to have to track progress and adjust as needed (you’re going to be starting ~40 pounds heaver than me)
No “one size fits all” plan but all 3 of those really speak to the same idea of ways to clean bulk.
I’m hoping to gain maybe 2 more pounds of LBM by the end of the year and then another 3-5 for this challenge. That’s probably on the aggressive side of what I should really expect though. We’ll see how much “muscle memory” my body has and how fast I can put back on some of the size I’ve lost.
I was at 195-ish for a couple of years but was probably about 15-17% BF at the time (too heavy and not lean enough for my goals now).
I’d like to crawl my way up to 230 lbs at 12% body fat. I think I’ll be around 10% even I get down to 215-217 lbs based on appearance. I’ve got a long ways to go. I just turned 33 in September and I’m thinking this might be something I try to achieve by age 40.
We’ll see. Life has a way of distracting me. I never slide backwards but I lose focus and just stay the same.
All the articles I’ve read say to increase calories by 200-400 per day to lean bulk but I think that’s too much for me. I’ll be adding 50 calories per day once I start.
I think I could have gotten one more but it would have been a grind.
I think my core is going to be the limiting factor on my squats as I progress unless it keeps getting stronger too (which it should). I remember back when I was training regularly (mostly BB lifting for aesthetics and strength was an added benefit) - when I had 305 on my back it just felt like it was collapsing my upper body into my hips. I could rep it X3 but never worked with much over 250 for reps.
I think I’ve learned how to breathe and brace better now though so hopefully I can maintain that on these higher reps and still keep good form without getting smashed like a soda can.
I’m trying to get 4 workouts in this week and some conditioning but the week seems to be shrinking with all the activities. Wife and I are going to try to hit the gym tonight if possible to get something done.
Im running my own 5/3/1 Triumvirate Log and trying to gain some weight as well, good luck man ill be checking on your log! Also, very impressive amrap sets.
Looks like you might have to double up this week. You can combine your squat and OHP day and DUI the same with Deadlift and bench. It would be ideal to have a day or two of rest between sessions. Heck, you could even cream all four main lifts into one session if that’s what it takes.
Something is always better than nothing. If you squeeze in your regular reps on all four main lifts then you should be able to keep going next week. If you miss something then next week might be a bit rough, but still doable.
My vote is for an awesome session tomorrow morning before the big meal! Put all that good to good use lol
