SS or 5/3/1

Training Bodybuilding
21

[quote]jtownlax wrote:
hey guys hate to bump this thread but i have another question. I am very close to attaining my strength goals that i put infront of myself. I started lifting at a high bodyfat and its only gotten higher. Another thing is my lacrosse season starts in about a month and that is when i will want to start my cut. I weight 175 pounds. high bodyfat (20%?) and want to cut down to about 12.

Any recommendation on how my diet should look? How many cals should i take in considering the extra activity levels and how i can manage lifting and practice and school?

thanks[/quote]

People mostly overestimate their activity level. This is by far the best calculator I found, but it only is ‘accurate’ (as far as a standard calculator can be) if you enter your body fat %.

http://www.exrx.net/Calculators/CalRequire.html

The calculator forces you to enter the way you spend your day, so is better than all the other calculators I’ve found imo.

22

i dont really know my bodyfat % exactly. Any way i can find out without calipers or whatever there called? I am very skinny fat. Can’t bench my bodyweight , deadlift is about 285 and squat is about 210. Not very strong for my weight so you can tell i am carrying quite a bit of fat. I can post pic’s if that would help?

23

[quote]jtownlax wrote:
i dont really know my bodyfat % exactly. Any way i can find out without calipers or whatever there called? I am very skinny fat. Can’t bench my bodyweight , deadlift is about 285 and squat is about 210. Not very strong for my weight so you can tell i am carrying quite a bit of fat. I can post pic’s if that would help?[/quote]

Pics would help a ton. How tall are you? There’s a big difference between 175 skinny fat at 6’2" and 5’6"

24

[quote]Chris87 wrote:

[quote]jtownlax wrote:
i dont really know my bodyfat % exactly. Any way i can find out without calipers or whatever there called? I am very skinny fat. Can’t bench my bodyweight , deadlift is about 285 and squat is about 210. Not very strong for my weight so you can tell i am carrying quite a bit of fat. I can post pic’s if that would help?[/quote]

Pics would help a ton. How tall are you? There’s a big difference between 175 skinny fat at 6’2" and 5’6"[/quote]

here are the pics. very embarrassed about how far i let myself go but i just had my goals in front of me and went full force. Too bad that got me fat!

front relaxed

25

side

[/quote]

26

just looking for a estamated BF and a good starting place to cut at.

Front flexed. I can get some wheels but it seems irrelevant for this purpose.

27

you look around 30%

Use the calculator by adding in how much you want to weigh and at what % fat

28

You just need to clean up your diet. What kind of conditioning are you doing and how often? You said you went for a goal and ended up getting fat, were you shooting for a certain weight? If this is what happened, take a step back and realize you aren’t gonna gain 50 pounds of muscle in a few months. It’s a long process, so a suggestion I would give you is to not worry about bulking or cutting or how much you weigh. Get strong and eat well and everything else will fall in place.

If you want a diet plan, here’s the simpliest one you will ever find:

Eat a large portion of meat (or eggs) at every meal.
Eat vegetables, fruit, complex carbs. (in that order of importance)
Stay away from crap food.
Drink a lot of water.

29

chris87- first off i really appreciate your help. My goal weight was 180. My strength goals were bench 135 squat 200 deadlift 225. Reached my strength goals and i was almost to my size goals when i took a step back and said wow, i got fat.

As for conditioning i play pick up bball 2 times a week and that about it. What do you suggest?

I will continue to up my strength but which way should i want the scale to go?

My diet right now is as following

breakfest- 3 eggs, bagel(450 cals so pretty big), 1 tblsp pb

lunch- 12 oz beef (80/20), half cup nuts, 3 light string cheese.

2nd lunch- 10 oz chicken or canned tuna, 1 cup rice,

preworkout- chocolate

postworkout-Surge

dinner- 12 oz beef, 3 pieces of cheese, celery and PB (2tblsp)

I cheat once in a while and thats about it?

So your saying i should not count cals and just eat clean or should i figure out a matienece and drop maybe 300 cals.

Last thing is my lacrosse season is coming up how do i go about cutting while in season and mantain muscle

30

[quote]jtownlax wrote:
just looking for a estamated BF and a good starting place to cut at.

Front flexed. I can get some wheels but it seems irrelevant for this purpose.

[/quote]

This is what I use and it is pretty accurate.

Measure your waist at the navel (belly button) in inches.

multiple by 4.15 this = a

Take your body weight ( or BW) in lbs X 1.082 + 94.42

this equal b

b-a = Lean Body weight in LBS or c

BW - c = Body fat in lbs or BF

BF / BW X 100 equals BF percent

For example

Naval Circumfrence
32.5 X 4.15 = 134.88 (a)
Bodyweight
206.4 x 1.082 + 94.42 = 317.74 (b)
LBM
b-a = 182.87 (c)
BodyFat in pounds
BW-c=23.53
Body Fat %
BF/BW X 100= 11.5 %

I set up an excel spreadsheet so all i need is body weight and navel circumference.

31

[quote]jtownlax wrote:
chris87- first off i really appreciate your help. My goal weight was 180. My strength goals were bench 135 squat 200 deadlift 225. Reached my strength goals and i was almost to my size goals when i took a step back and said wow, i got fat.

As for conditioning i play pick up bball 2 times a week and that about it. What do you suggest?

I will continue to up my strength but which way should i want the scale to go?

My diet right now is as following

breakfest- 3 eggs, bagel(450 cals so pretty big), 1 tblsp pb

lunch- 12 oz beef (80/20), half cup nuts, 3 light string cheese.

2nd lunch- 10 oz chicken or canned tuna, 1 cup rice,

preworkout- chocolate

postworkout-Surge

dinner- 12 oz beef, 3 pieces of cheese, celery and PB (2tblsp)

I cheat once in a while and thats about it?

So your saying i should not count cals and just eat clean or should i figure out a matienece and drop maybe 300 cals.

Last thing is my lacrosse season is coming up how do i go about cutting while in season and mantain muscle [/quote]

You definitely need to have regular conditioning work, running, sprinting, running hills, dragging weighted sleds, stuff like that. Somewhere between 2-4 days a week. Pickup basketball and stuff like that is just extra, so don’t count that as conditioning work.

For breakfast, drop that bagel and put some veggies in your eggs. Your lunches and dinner look good except I would add a veggie or piece of fruit to each meal. Cut out the chocolate.

The last thing is you probably don’t need 2 lunches. I play rugby and weigh 215 pounds, and I eat 3 squares a day plus a protein shake at night. You are probably about on par with how much I eat, and I’m a bit bigger then you. So here’s what I would do:

Breakfast: 3-4 eggs with veggies and cheese
Lunch: same portion of beef or chicken, a veggie, a piece of fruit
Dinner: same as lunch

Also, is Surge a protein shake? Or one of those ones with just carbs? If it’s just carbs cut it, if it’s got a considerable amount of protein keep it.

Eat like this with regular weight lifting and conditioning and you won’t after worry about maintainence calories or anything cumbersome like that.

32

sublime trolljob, 9/10

33

Not trolling just looking for advice on how to get in shape and cut fat during my lacrosse season. i know im in bad shape but why does that mean im a troll? Just a kid looking for guidance.

34

This is my new diet.

Meal 1- 4 eggs, cup of cheese, 1 whole onion, 3 fish oils

meal 2- this is 5 hours later. IS this okay? 12 oz chicken, 1 cup rice, some sort of veggie.

meal 3- 2 scoops whey

meal 4- 16 oz beef, peas, 3 fish oils

meal 5- 2 scoops whey. 3 fish oils

My practice is between meal 3 and 4. Might add some oatmeal to that whey if you guys think its a good idea. If the time between meal 1 and 2 is too long i can add in another whey shake. What do you think?

35

[quote]jtownlax wrote:
This is my new diet.

Meal 1- 4 eggs, cup of cheese, 1 whole onion, 3 fish oils

meal 2- this is 5 hours later. IS this okay? 12 oz chicken, 1 cup rice, some sort of veggie.

meal 3- 2 scoops whey

meal 4- 16 oz beef, peas, 3 fish oils

meal 5- 2 scoops whey. 3 fish oils

My practice is between meal 3 and 4. Might add some oatmeal to that whey if you guys think its a good idea. If the time between meal 1 and 2 is too long i can add in another whey shake. What do you think?[/quote]

Try to schedule carbs around training. Training changes everything. Like I would drop the rice from meal 2 and put it post workout meal sometime.

36

Conditioning. You need it. I’m sure you’re getting some at your lacrosse practice’s, but adding in some hill sprints or whatever should help. And really push that last set with 5/3/1. When I first started doing 5/3/1 on the 5 day I was able to get around 10 reps, 3 day 7-8, and 1 day about 5.

Move more eat less pretty much. It’s obvious that a lot of your calories are going to waste.

37

Ill add in some oatmeal then in my whey and drop the rice a bit in meal 2.

And why do you say my calories are going to waste? Dont quite understand.

38

[quote]jtownlax wrote:
Ill add in some oatmeal then in my whey and drop the rice a bit in meal 2.

And why do you say my calories are going to waste? Dont quite understand.[/quote]

Its kind of hard to get RIDICULOUSLY fat eating clean and working hard. You have to understand how intensity works, are you really working hard and putting all in or are you just going through the movements?

39

So my question is with my new diet plus lacrosse and conditioning should i look for the scale to move up or down? Or should i just look to stay the same and recomp?

40

[quote]jtownlax wrote:
So my question is with my new diet plus lacrosse and conditioning should i look for the scale to move up or down? Or should i just look to stay the same and recomp?[/quote]

Did you read my previous post about intensity? Lol lose some goddamn weight I wouldn’t be able to tell if you did ANY sports honestly.