8/3/12

Bench 5/3/1
5x65
5x80
3x95
5x100
5x120
9x135

Pretty happy with this. I probably could have gotten ten and am mad at myself for not trying. I didn't do any bro work, cause I ****ing hate it. It seems stupid and I feel dirty. I don't really know what to do, so I am just going to stick with the main lifts for now while I figure it out.

Eh...dude. Just doing the main lifts won't do much good. Try the BBB template. Or the simplest strength template in the book.

I know, I was doing it to not regress on the lifts. BBB will probably be what I pick.

Maybe I should go back to starting strength who knows.

Maybe you need to be clear about your goals then suit your brogramming to that. I doubt SS is correct for you unless you want to eat more.

I want to lose fat (still). But want to get huge. I make a lot of sense.

I really only care about losing my gut I guess. I'm not bothered about fat anywhere else, mostly because SS has tightened everything else up.

Well. Then you need to go on a deficit. And as you already know, you can't spot reduce fat. So eat less. You can try 5/3/1 anyways, just don't expect a lot of progress. Or RPT. Small rock. Straight SS seems idiotic since squatting 3/week on a deficit will probably kill your recovery and not give you much progress anyway. A less ambitious progress scheme is definitely better, especially since you struggled at the end of SS. Indicating you're not a genetic squat freak like Aidan e.g.

Just because not many people here do bro stuff doesn't mean its wrong depending on your goals. You don't have to be a powerlifter to look good naked.

Think about what you really want to get from training a year from now.

I understand the frustration Jeff. The big thing in my opinion though is to start a food log right here. You might get some haters and I might post a couple of gifs, but that's going to be the difference maker for you. If you don't want to do it online, please do it offline. A food log will really help monitor what's going inside your body. You will automatically lose weight once you know exactly what you are consuming. You will be able to control it so much easier.

Everybody in this forum correctly talks about how food calorie deficts are the key to weight loss. Yet no one really logs their food, I know there are exceptions but its just mind boggling on how people can create calorie deficts from eating less if they don't log their food everyday. I log my food everyday and I am still shocked how fast them carbs add up. For sure average Americans are averaging something like 500g carbs per day. Add 100 g of protein and any decent amount of fat and we are well into the 3000+ calorie days.

Pros eyeball their food intake to guesstimate calories and ratios imo. I don't think I've failed to lose BF with that method. Well, besides gorging on chocolate and other ******ed things, but that's besides the point. But obviously measuring everything is the best move at first.

I'm gonna log everything I eat on here. Todays a bad day to start cause I just smashed some burger king.

I guess to answer half slant my goal is to get as strong as possible while not looking like a total fat ass.

Okay so for lunch I had a bk whopper meal with only half a coke and then for dinner I had two chicken breasts green beans and a sausage patty. Total for the day was 2358 300 over my goal.

I've decided on doing boring but big exactly as it's laid out in 5/3/1 it's a big focus on compound movements and a little bro stuff to not look like crap.

Sample Template will be
Saturday
squats 5/3/1
squats 5x10
leg curl 5x10

Sunday
press 5/3/1
press 5x10
lat pulldowns 5x10 (will replace with chin ups eventually)

Tuesday or Wednesday (Haven't decided yet)
deadlift 5/3/1
deadlift 5x10
hanging leg raise 5x10 (not sure if I can do these)

Wednesday or Thursday
bench 5/3/1
bench 5x10
dumbell row 5x10

Pro move:
- Ditch the fries
- Easy/no mayo
- Use diet soda or water
- ---> Halve the calories

Planks or rollouts work equally well as hanging leg raises.

Super elite pro move would be to not eat bk?

jacknicholsonnodding.gif

Yes!! Those extra calories come in so handy later in the day when you are hungry.

Diet soda used to taste like crap for me. I couldn't drink it. But then I found cherry coke zero and I really like that. Sprite zero is pretty good also. I guess I just got used to the taste.

You are going to hear it plenty more. Eat more protein and fiber. It will fill you up. That BK meal not as filling, a bunch of empty calories. The fiber is also good because you won't process a certain percentage of your food. It just scoops it right out. It may be negligible but do recall reading an article by Lyle that stated it might be 150 calories a day if you are getting lots of fiber. I also recall seeing studies of sedentary people losing weight by supplementing with fiber. Find high fiber veggies you enjoy and eat the crap out of them, they will fill you up. I personally like big giant Green Guavas (fruit). I have found some have up to 9g of fiber. They are delicious too and low calorie.

This is why I think this split will work for me. I woke up too late today (6:30pm) and most likely won't make it to the gym before I have to get ready for work (9:30pm). So I will just shift the whole schedule to sunday, monday, wednesday, thursday. I will go to the gym 4 days a week no matter what.

Diet was pretty good yesterday.



Fat(g) Carbs(g) Prot(g) KCals
105.38 123.26 172.63 2110

was slightly under my goal when I came home from work, the wife made a salad and I was STARVING.

I have noticed that I look a little better with my shirt off lately. I still look like something that would make loco puke, but it's progress.

Probably confusing me with Duh. I have nothing against 20+% bf people, I just wish you would all join me in my quest for health and longer life.

"He who enjoys good health is rich, though he knows it not."

And some people may indeed be 20+% bf and be healthy. If that's the case, well you lucky son of a gun, please go on with the better tasting food.

On another note, do you have a smartphone Jeff? Check out the application Loseit. I think its pretty good. Its free, it scans barcodes and you can add all your favorite foods into the editor and quickly keep track of your calories. Highly recommended. I use it like a video game. Besides two days of food explosions (4th of july and FTP news), I have perfect scores in my fake reality video game quest to get to 7% bodyfat.

I use fat secret. World the same way.

Works*

These are my 1rm that I used for the beginning of 5/3/1
Squat - 308.5
Deadlift - 373
Bench - 175
Press - 134

8/5/12

Today was the start of the second week of 5/3/1 and the first week found big but boring for assistance work. I kinda took the five sets of ten a too lightly. I used 40% of my max which at first seemed like it would be laughable. I was so wrong. It was so difficult. Holy crap difficult. Anyway I superset the leg curls to save time with the sets of squats.

Squats
5x110
5x140
3x165
3x195
3x220
6x250 - wanted eight but it just wasn't happening. Should've tried for seven though, but I really good-morninged the crap out of the sixth rep.

5x10x135 squats
superset with
5x10x110 leg curls

WICKED DOMS!