Hope everyone is well! Been lifting and following 531 principles for a while now. I committed to bulking up during this pandemic and for the first time in my life I actually grew. I went from 175 to 200lbs and my lifting feels more rock solid than ever. I added in 3x a day mobility work and 2-3 days of easy airdyne for about 30 mins.
I feel great. Im a little chunky but plan to drop some weight this spring. I recently had a doc visit and my BP and cholesterol are higher than they have ever been. Im not seeking medical advice but wondering what peoples thoughts are on a truly balanced program? Im obviously more concerned about my health than my size and numbers.
I plan to clean up my diet a bit and try to hit the airdyne 5 times a week. Also add back in some hard conditioning. Any thoughts on a template to help structure this?
28 male here. On BP meds from 23-27. I specifically used 1000% Awesome to get my BP under control while coming off meds.
Lift heavy (5/3/1 set), get some hypertrophy going (supplemental/assistance), and cardio. I did 3 hard and 3 easy sessions per week - the hard sessions were 8-12 minutes tacked onto my 3 lifting days and my easy sessions were 15-30 minutes walking, jogging, rowing, or doing the active recoveries from Forever.
Diet-wise, I reduced salt a lot (<3000mg) and kept it to 90% or more whole foods with a focus on fruit and vegetables.
Edit: currently trying out Pervertor and striving for a similar balance.
Yep do some hard conditioning Iād just do one of those airdyne sessions as intervals/hard HIIT for 45 mins. Hill sprints are another Wendler mainstays.
THese great alsoā¦
And yeah diet prob the main thing ā¦ton of greens, plenty of fiber, very low sugar etc
Thereās a thread on here about people trying the walrus template. Iām in early days of trying walrus and 2 days of barbell work but so far itās good for me and hit some PRs today. A bit too early for me to recommend but Jim does.