What’s your diet looking like?
Can you tell me everything you ate the last 3 days with quantities?
Yes, I feel, like I have no energy for longer sets… With Stronglifts I was used to do 5x5 or 2x8 for accessories, here with 3x12 etc. I’m struggling with 62.5kg (138lbs) on benchpress or 220lbs (100kg) for squats, despite normally squatting 5x5 120kg (265lbs).
After @T3hPwnisher advice I’m trying to improve my conditioning, but it’ll take some time it seems.
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Could be time to back off for a bit or take a week off if you feel beat up and aren’t progressing.
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Yeah, the last 3 days are complete shit, I’ll be honest about it - it’s somewhat detailed in my diary, but in short numerous problems got accumulated over the last few months, both job-wise and personal-wise. With that, I’m changing my position and country in the next few months, so aside from being unnerved and depressed occasionally, I’m also doing many things preparing for the move. So, my last 3 days were like 1 meal per day and one day only coffee…
Before that it was somewhat better, but I wasn’t really strict with listing everything, so I’m trying to improve on that one now - I can get you some better info by the end of the week, if you’re willing to help (and I’ll be glad to accept that 
).
OK, few days can’t hurt, I guess - thank you!
You’re welcome to post back with more info, but in reality it sounds like you already know everything you need to change. Bulking, IMO, is easier than cutting (for “normal” people). 500 cals surplus daily sounds like a cup of rice or so added to your 1g/lb protein and 0.3g/lb fats + maintenance carbs.
My coach recommends to load carbs pre workout so more of them are used for training needs and less are stored as excess energy (fat).
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I am so, SO pleased to read this.
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I will say, trying to run Super Squats in a situation like this is just plain not going to go well. Right now, you just gotta survive.
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I wrapped up a gaining phase three weeks ago, then began a fat loss phase after a week off.
I’ve started by keeping cals at maintenance, adding some walking, and running Thib’s Eternal Warrior Program.
That program is 
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I should have mentioned in my first response.
My coach recommends going from bulk>maintenance and holding for like 2 weeks or so, to help the gains “stick”. Utter bro science, but it can’t hurt… I mean, we just put all that fat on our bodies for a little bit of muscle - might as well make sure that muscle aint going anywhere.
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I was listening to Mike Isratael today and he said (I think) to stay at maintenance for up to 4 weeks and for that very reason you mentioned.
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Okay, he hits more than he misses, but I got beef with him. Regardless, the point makes sense. Even if there’s no data to support it, it’s a pretty low investment/safeguard at any rate.
Old and natural mate
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This is fine, I only have slightly different diet recommendations for those who are enhanced.
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I’d love to hear the beef!
Well, I started off liking him a lot, but then I started understanding that what he says and what works best are two different things.
In summary:
Training to failure works better for hypertrophy than leaving reps in reserve. The data supports this, but Mike Israetel still tells people that his method is better… probably because if he was truthful about this, his business would flop.
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Strength moving in the right direction
Speed maybe slight increase
Endurance maintaining
Weight stating around 82kg which is good
Most importantly all of this is making work easier. Can hit a max sprint wearing full kit at a moment’s notice with no warm up without injury. Strong enough to not feel outmatched when wrestling. Go home safe.
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Very interesting take. I’ve noticed some of that myself. I probably listen to him more for entertainment value. I do enjoy when he critiques Hollywood and celebrity workouts.
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@simo74 how do you want to do this?
Things I’ve tried (and where I could potentially offer advice):
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Training-focused. Basically ramping up all your training to be giant sets, explosive work, sprints, etc. CT’s “Superhero” program is a fantastic example. Apparently this is impossible and doesn’t work, but it has actually been pretty successful for me in the past! The positives are you get to eat more and the training is fun. The downsides are that it never took me all the way as lean as I wanted, so eventually you have to cut calories, which, in turn, made the training too hard. I’m thinking it could be an awesome way to kick off the first phase of a diet. Although see @kleinhound for some jerk that really makes this work.
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Tons of low-intensity cardio. It definitely works, but I hate it and it’s impractical for many of us in the real world. You’ll still have to watch your diet. I see cardio as a secondary tool, unless you can just walk for 10 hours a day.
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Strict meal plan. This is where you figure out your macros, split it up into exact meals, make them all and do your little Tupperware and go. My wife loves eating this way; like actually prefers it (she also might be a serial killer). It’s been super successful for me. The key for me here was to not get too hungry, or I’d blow off what I was supposed to eat and eat a cheeseburger instead. I think the strengths here are how easy it is to adjust up and down, and you can pretty much mathematically guarantee success. The negative is you really can become a slave to the routine of it, such that it’s actually stressful if you’re on a plane or out with your kids and the meal timing isn’t working out; that lack of control for ridiculous for me.
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Macro-counting. Similar to the above, but you don’t have to pack the same things every day. You have your macro budget and you can make every day’s menu fit that. I don’t really call it “IIFYM,” because that’s too trendy, but I guess it is. This is, by far, where I’ve had the most consistent success. I do think it requires you to weigh/ measure your food for a couple weeks, but after that you can eyeball pretty well. I think this method gives you a great balance of control and life, but it can seem really overwhelming and tedious to get rolling. If you let perfect get in the way of good (I’m 6g fat over and 15g carbs under - oh no!), this one’s not a fit for you.
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Eat the same thing every day. Similar to meal planning, but you don’t really try to count out the macros. You just take what you want to eat over, say, the last 3 days. Make that consistent and track your weight. When it stops going down, you remove a little something and that’s your new daily menu. I think this is an incredible starting point for folks to dial in nutrition habits, it starts putting them in tune with what is satiating, and it gets them eating mindfully. I don’t think it’s a perfect fit to maximize your gym performance and it can be a little difficult to stay consistent depending on your lifestyle.
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Food-focused diets. I’m just going to bucket all the low-insulin, low-processed food diets here. Typically I’d gravitate toward eating that way just to meet macro requirements without eating my arm. I’m experimenting with this as a plan, lately, but I don’t have any real successful experience yet to speak on. @T3hPwnisher and @hillbillyk will be smarter than me.
Anyway, depending on what sounds least terrible, that’s where I could offer my $0.02 (I think the conversion rate makes it worth less than that). @QuadQueen could definitely give real help.
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