Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy

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ZackieChan said:
So, I am trying to reconcile Lyle McDonald's Cyclical Ketogenic Diet with my Stronglifts program. He recommends lifting Monday and Tuesday (splitting upper and lower body), and a full body workout on Friday. I was thinking about doing all of the Upper body Stronglifts on Monday, the Lower body stuff on Tuesday (well, I guess this would just be squats and deadlifts, with maybe planks thrown in). Then do more squats Friday, along with some body weight exercises (Primal style) to get a good full body workout. On the other days I cando some HIIT cardio.

Any opinions?
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Just do UD2.0 - it's all spelled out for you and put together much better. Only need 8 weeks then you're done
 
Alienshogun said:
I'm there (past it) minus the deadlift right now. I'll give this a look, thanks bud.

Edit: uh, yeah this is what I've been following in his youtube. There's no fucking way I would do this right now. The only way I would even attempt it is with a workout partner at/near my level and in a powerlifting gym.
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The intensity of it all is on a whole new level I've never even come close to. Not even relative to my own weights. Falling over backwards after a set of deadlifts with chains, dry heaving and puking after a set of box squats... it's surreal to me. And it'd get me thrown out of my gym! Dave Tate's a fucking animal, and I say that with complete admiration.

And thanks for the avatar. I'll keep it around for a bit! :)

FallingEdge said:
Man, Bruce is amazing. If you can, read this book. It talks about his routine and training regiment. The first part of the book talks about diet and weights and the info there is something that we all know about. It is the second part where they dive into his workouts and how he implements it all in his training. While something like Starting Strength is a better book to fully understand the importance of squats, deadlifts, and how to lift properly, this one is an enjoyable read to see how Lee takes in that knowledge and applies it.
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It's nice as an insight into Bruce Lee's ever-changing personal training regimens, but as you mentioned much less as an instructional manual for one's own training.

OG Kush said:
Shit I've already got 2 books on Bruce Lee (Bruce Lee: Artist of Life and Striking thoughts: wisdom for daily living), i might need to cop this as well!
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If you find it cheap enough it's worth a read, but as mentioned it's not an instruction manual to fully emulate. The author definitely interjects some broscience here and there. Reading Bruce's actual training logs leads me to believe that he did not know the meaning of the word overtraining, nor would he have let that meaning hold him back in his endeavors. Simultaneously, were any of us to incorporate a similar volume of training most of us would certainly be injured in due time. He worked up to that volume through a lifetime of physical pursuits. And wasn't free from injury himself, most notably the six months off he took when he hurt his back on a relatively heavy set of Good Mornings.
 
Deload week on 5/3/1

but unclear what I should do... same sets but lower weight or smaller volume of the same weights or just do nothing for a week?
 
Ripclawe said:
Deload week on 5/3/1

but unclear what I should do... same sets but lower weight or smaller volume of the same weights or just do nothing for a week?
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Cut the weight on your 5/3/1 sets in half. I do that, than do 2 or 3 sets of BBB at my regular BBB weight then get my ass out of the gym.
 
man today sucked. it was like someone turned up the gravity.

squatted 285x3x5
dl'd 345x1x5 - this is still easy. i think i can get 4 plates in 6 workouts.
benched - i hate bench. so i did the same workout as my friend and ended on 185x5.
 
So I've finally decided to stop being a lazy ass and get in the gym. One of the first things I was told was to shoot for 6 meals per day, 30g of protein per meal. So 150g total (I weigh around 145-150 pounds). Anyone got meal ideas/recommendations for stuff that's fairly easy to make and won't break the bank? I'm tentatively thinking:

8 AM: 4 eggs
11 AM: Protein shake + ?
2 PM: Chicken breast or Tuna can
5 PM: Home meal
8 PM: no idea lol (another protein shake?)
 
Tried for 225 on bench today which is definitely a max for me. Asked a guy for a spot. I put my headphones in and waited for a moment then laid back grabbed the bar and went for it. The dude spotting me was standing right over my head so his shorts were resting on my face.
It threw me off so badly I could barely stay focused. I closed my eyes and went for it but there was just nothing there.
God I was so pumped to try it before that crap happened. Can't believe it.
 
Agent Ironside said:
Hmmm, man a years time frame is what gets me, that's pretty brutal. I'm not the one to say its not possible, but that's some mad genetics if so, and a crap ton of food, I mean a lot, a lot of food.
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The crazy fluctuations in weight and how he went from being borderline fat to single digit body percentage in such a short amount of time is, well, crazy.
 
MjFrancis said:
The intensity of it all is on a whole new level I've never even come close to. Not even relative to my own weights. Falling over backwards after a set of deadlifts with chains, dry heaving and puking after a set of box squats... it's surreal to me. And it'd get me thrown out of my gym! Dave Tate's a fucking animal, and I say that with complete admiration.

And thanks for the avatar. I'll keep it around for a bit! :)
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Yeah, it's been awesome watching him develop this on his youtube channel. And I figured you would like that pic.
 
Agent Ironside said:
Hmmm, man a years time frame is what gets me, that's pretty brutal. I'm not the one to say its not possible, but that's some mad genetics if so, and a crap ton of food, I mean a lot, a lot of food.
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Honestly, when I saw the way looked after 4 months I had I mixture of emotions ranging from wtf to fml.
 
For anyone following an IF protocol of any kind (Leangains, etc), how do you handle premature breaks of the fast that you know are coming? For example, as small as grabbing a drink with a colleague at 9:00 or 10:00 PM (assuming a Noon - 8:00 feeding window) or as large as a night out with friends bar-hopping with a late-night drunken meal at 3:00 AM?

Is the best way to deal with it just to try to contain it to once a week or so?
 
I think my time with Starting Strength may be coming to an end. I already had to deload once, and I'm about back to the same spot, but today was brutal. I actually finished all the reps, though, which is a good sign. I'll keep going but I can see the end on the horizon.
 
404Ender said:
For anyone following an IF protocol of any kind (Leangains, etc), how do you handle premature breaks of the fast that you know are coming? For example, as small as grabbing a drink with a colleague at 9:00 or 10:00 PM (assuming a Noon - 8:00 feeding window) or as large as a night out with friends bar-hopping with a late-night drunken meal at 3:00 AM?

Is the best way to deal with it just to try to contain it to once a week or so?
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Yeah I don't even worry about it. I travel every couple weeks to sf and it is impossible to eat following IF and almost impossible to follow Keto. I do as best I can and don't worry about it. Never seemed to make a difference. Don't stress over it.
 
Started 5/3/1 BBB on Sunday. Wondering if I messed up. I used the black iron beast calculator and put in what I was normally doing for my 3x5 program.

Sunday was OHP and that was ridiculously easy. Monday night was bench. Was gonna do deads but I couldn't start working out until 11 pm and it would have made too much noise (garage gym). I put my 5 rep max at 245 For bench and so whatever it calcuLated my max to be 285 but my training max to be 257. It had me scale up to 220 today and that was too easy. Since it was my last set I did 9 instead of 5 then did the 50% max BBB part with no problems.

I'm sure deads will be a different story since high rep deads suck no matter what.

I guess it doesn't matter since I'm cutting with a pretty big deficit anyways so it's not likely I'll even gain much strength.

Just wondering if I should have started differently. I added a lot of other assistance stuff since it was so easy.
 
blackflag said:
Started 5/3/1 BBB on Sunday. Wondering if I messed up. I used the black iron beast calculator and put in what I was normally doing for my 3x5 program.

Sunday was OHP and that was ridiculously easy. Monday night was bench. Was gonna do deads but I couldn't start working out until 11 pm and it would have made too much noise (garage gym). I put my 5 rep max at 245 For bench and so whatever it calcuLated my max to be 285 but my training max to be 257. It had me scale up to 220 today and that was too easy. Since it was my last set I did 9 instead of 5 then did the 50% max BBB part with no problems.

I'm sure deads will be a different story since high rep deads suck no matter what.

I guess it doesn't matter since I'm cutting with a pretty big deficit anyways so it's not likely I'll even gain much strength.

Just wondering if I should have started differently. I added a lot of other assistance stuff since it was so easy.
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Its supposed to start easy, it will ramp up pretty quickly after a few waves. Do one of the recommended assistance programs and it will be enough. If you got a good spreadsheet you can see the weight you are supposed to lift for many months ahead. If you still feel its not enough i guess you can up the weights a bit.
 
blackflag said:
Started 5/3/1 BBB on Sunday. Wondering if I messed up. I used the black iron beast calculator and put in what I was normally doing for my 3x5 program.

Sunday was OHP and that was ridiculously easy. Monday night was bench. Was gonna do deads but I couldn't start working out until 11 pm and it would have made too much noise (garage gym). I put my 5 rep max at 245 For bench and so whatever it calcuLated my max to be 285 but my training max to be 257. It had me scale up to 220 today and that was too easy. Since it was my last set I did 9 instead of 5 then did the 50% max BBB part with no problems.

I'm sure deads will be a different story since high rep deads suck no matter what.

I guess it doesn't matter since I'm cutting with a pretty big deficit anyways so it's not likely I'll even gain much strength.

Just wondering if I should have started differently. I added a lot of other assistance stuff since it was so easy.
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I really got to ask why you're deciding to do BBB whilst cutting. With BBB, you're supposed to eat lots of food, do lots of set, get swole.

I think my time with Starting Strength may be coming to an end. I already had to deload once, and I'm about back to the same spot, but today was brutal. I actually finished all the reps, though, which is a good sign. I'll keep going but I can see the end on the horizon.
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The program is just about done after 3 deloads, and that's after you've cut back on deadlifting and reducing heavy squatting to twice a week. You still got some miles in you.
 
I decided to stop drinking for the next 60 days. Just cutting out micro-brew IPAs for 3 days has resulted in a 3lb lose! I guess 4 beers that each contain 350 calories each (Dogfish Head 90 minute IPA) are not good for the diet.
 
Mr.City said:
I really got to ask why you're deciding to do BBB whilst cutting. With BBB, you're supposed to eat lots of food, do lots of set, get swole.
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I switched to 5/3/1 because I just can't squat 3 times a week anymore and I've deloaded several times on SL and SS. Not sure why I picked BBB except that none of the other variations sounded very good or like they had enough volume. Another reason I switched to 5/3/1 is that SS was taking me like 2 hours to complete lately with the main lifts and the assistance stuff I was doing. I have a garage gym but it's super hot in the summer, 112 while I was working out yesterday, and 5/3/1 definitely didn't take me as long to complete. It is 1 extra day a week though.

I'm open to suggestions though. I've dropped from 310 to 232 since Sep. I think I'm still around 22-25% bf. things are slowing down a bit but I think I need to drop to 200 to be 12-15%. A lot of it has been a recomp effect so I have gained a lot of muscle and strength but that isn't happening so much anymore because I'm eating at a 1000 calorie deficit and doing LISS cardio for 30 min on non lifting days. Pretty sure I need to still lift heavy to maintain lbm so I don't want to just go to a BB routine.
 
nerdy1 said:
I decided to stop drinking for the next 60 days. Just cutting out micro-brew IPAs for 3 days has resulted in a 3lb lose! I guess 4 beers that each contain 350 calories each (Dogfish Head 90 minute IPA) are not good for the diet.
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I think 90 minute IPA is slightly less (around 295 calories), but yes, craft beer + diet is a bad combination. And it's hard to go back to light beer after acquiring a taste for craft beers. Good luck on your diet/newly found sobriety :-p
 
ThingontheFloor said:
I think 90 minute IPA is slightly less (around 295 calories), but yes, craft beer + diet is a bad combination. And it's hard to go back to light beer after acquiring a taste for craft beers. Good luck on your diet/newly found sobriety :-p
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enjoying the weight loss, not enjoying the loss of beer! I had no idea how boring TV/Video games were so boring without it. Going to be a long 60 days!
 
blackflag said:
I switched to 5/3/1 because I just can't squat 3 times a week anymore and I've deloaded several times on SL and SS. Not sure why I picked BBB except that none of the other variations sounded very good or like they had enough volume. Another reason I switched to 5/3/1 is that SS was taking me like 2 hours to complete lately with the main lifts and the assistance stuff I was doing. I have a garage gym but it's super hot in the summer, 112 while I was working out yesterday, and 5/3/1 definitely didn't take me as long to complete. It is 1 extra day a week though.

I'm open to suggestions though. I've dropped from 310 to 232 since Sep. I think I'm still around 22-25% bf. things are slowing down a bit but I think I need to drop to 200 to be 12-15%. A lot of it has been a recomp effect so I have gained a lot of muscle and strength but that isn't happening so much anymore because I'm eating at a 1000 calorie deficit and doing LISS cardio for 30 min on non lifting days. Pretty sure I need to still lift heavy to maintain lbm so I don't want to just go to a BB routine.
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Well, the problem here is that it sounds like you haven't thought this through. If SS is taking too long, what do you think doing 5 sets of 10 after your main sets is going to do your workout time? If you want to lose bodyfat, you should look into the NOV protocol of 5/3/1.
 
nerdy1 said:
I decided to stop drinking for the next 60 days. Just cutting out micro-brew IPAs for 3 days has resulted in a 3lb lose! I guess 4 beers that each contain 350 calories each (Dogfish Head 90 minute IPA) are not good for the diet.
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I've gotta do that too. I've done pretty much everything else I can do to lose some of this fat I have left over, so I'm left with dropping the drinking. It's a major bummer, but I guess it'll be worth it.
 
Abita Purple Haze has been my saving grace in cutting back calories while drinking, without resorting to Beast Light or Natty Ice. Wheat beer brewed with raspberries, 128 calories in a 12oz serving, 4.2%ABV. I'll have a couple of these and not feel bad about it. I do miss my Dogfish, though.
 
Is dieting to reduce body fat while also lifting useful?
Should I focus on cardio? No cardio? Both?
I'm currently on a diet with a 500-600 calorie deficit, lifting three times a week, no cardio. Don't know what my priorities should be right now.
 
Cromat said:
Is dieting to reduce body fat while also lifting useful?
Should I focus on cardio? No cardio? Both?
I'm currently on a diet with a 500-600 calorie deficit, lifting three times a week, no cardio. Don't know what my priorities should be right now.
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Depends. I'm more of the mindset that one should only serve one master (i.e goal) whilst training. You could always tweak and play around with macros, depending on where you are in training.

If you're just starting off, I would take this as a time to learn proper eating habits, proper training habits, develop a good foundation of strength with the big lifts, and begin to make these parts of your everyday life.
 
Anbokr said:
So I've finally decided to stop being a lazy ass and get in the gym. One of the first things I was told was to shoot for 6 meals per day, 30g of protein per meal. So 150g total (I weigh around 145-150 pounds). Anyone got meal ideas/recommendations for stuff that's fairly easy to make and won't break the bank? I'm tentatively thinking:

8 AM: 4 eggs
11 AM: Protein shake + ?
2 PM: Chicken breast or Tuna can
5 PM: Home meal
8 PM: no idea lol (another protein shake?)
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You don't need to eat 6 meals a day.
 
Mr.City said:
Well, the problem here is that it sounds like you haven't thought this through. If SS is taking too long, what do you think doing 5 sets of 10 after your main sets is going to do your workout time? If you want to lose bodyfat, you should look into the NOV protocol of 5/3/1.
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Thanks I'll check it out. So far though BBB is taking less time. It's just hard to ohp, squat, and , deadlift in 1 day in that heat. I may be moving to an actual gym soon though unfortunately
 
I don't think (correct me if I'm wrong) there's empirical evidence regarding how many meals you should eat per day.

In the case of losing weight, as long as you're restricting your calorie intake (hopefully carbs too) and doing strength training with cardio - you'll be fine.

For example, I've dropped my carlorie intake in half (maybe 60%) and I'll typically only eat twice - three times per day.

In two weeks I've lost 12 pounds and have felt great on my regiment.
 
bjb said:
I don't think (correct me if I'm wrong) there's empirical evidence regarding how many meals you should eat per day.

In the case of losing weight, as long as you're restricting your calorie intake (hopefully carbs too) and doing strength training with cardio - you'll be fine.

For example, I've dropped my carlorie intake in half (maybe 60%) and I'll typically only eat twice - three times per day.

In two weeks I've lost 12 pounds and have felt great on my regiment.
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So how many calories are you roughly getting a day now?
 
OG Kush said:
So how many calories are you roughly getting a day now?
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I'd estimate maybe 600-700. Some days even less than that. I've been trying (with success) to change the way I look at food. I used to think of it as a means of comfort, but now I want to strictly see it as an energy source.

I still get cravings every now and then, but with enough discipline I can overcome them.
 
bjb said:
I'd estimate maybe 600-700. Some days even less than that. I've been trying (with success) to change the way I look at food. I used to think of it as a means of comfort, but now I want to strictly see it as an energy source.

I still get cravings every now and then, but with enough discipline I can overcome them.
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600-700?!?!?! WTF
 
bjb said:
I'd estimate maybe 600-700. Some days even less than that. I've been trying (with success) to change the way I look at food. I used to think of it as a means of comfort, but now I want to strictly see it as an energy source.

I still get cravings every now and then, but with enough discipline I can overcome them.
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>sees food (calories) as energy sources
>only eats 600/day
 
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