****Official Beginner Question Thread****

[Soulman]

Originally Posted by nuclear500

Based my limited reading of SS material, focusing on calories is a YNDTP line of thought, am I wrong?

Calories burned during a session, sure. Overall, maybe from Rip's point of view - but he doesn't care about razor abz, so f him.

[Pummi81]

Originally Posted by Soulman

Actually, 14-15 cals/lb is a pretty good estimate for most people doing SS.

Really? What I remember is all literature suggesting 14-15cals/lb for non-active males just to maintain their weight.

Originally Posted by Soulman

If you by some lucky chance need more when you lift, just go to e.g. 16 cals/lb for maintenance. Depending on your goals you won't need more than that to start, or you can add 10-20%. Squeezing out your linear gains to the max will require more as the lifts go up.

2 weeks period I calculated everything I ate/drank my calories in averaged ~2100/day @ 140lbs bodyweight resulting bw staying the same.
However, back then I was completely sedentary but these days I bicycle about an hour every day Mon-Fri and that's prolly something like 400 kcals consumed per day so just to maintain my weight I need to eat ~2500 kcals/day now.
Factor in SS (400 kcals per workout?) and lifting days I should be eating ~2900 kcals just to maintain my weight, ~21 kcals/lb.

Ofc I can just forget about all of this nonsense and just start by eating ~3000 kcals/day (150-200 g of protein) and see what happens

[Aidan]

Is there a consensus on TM vs 5/3/1 for intermediates? What factors influence the choice? Also, is it possible to remain on linear progression for press/bench but moving to weekly periodization for squat/dl?

I know this is discussed elsewhere, but it is hard tracking it all down.

[Pummi81]

Originally Posted by anklebreaker

The calorie burn associated with doing something like SS is simply an inevitable background effect. Framing traditional strength training (like SS) in terms of calorie burn can lead to some sillyness, and it's best to disconnect that. For example, you don't want to reduce rest times or just throw in extra reps because you overshot your intake on a particular day.

Sure, I have absolutely no interest in such sillyness.
The only reason I'm interested in how much cals one burns during a SS-workout is cos I wanna estimate how much I need to at least eat.

[Pummi81]

Originally Posted by nuclear500

Based my limited reading of SS material, focusing on calories is a YNDTP line of thought, am I wrong?

Might be but focusing on getting in enuf calories surely isn't.

[monkeymaps]

Anyone use the my fitness pal app for their phones? maintenance cals seem way out of whack with the 14-15 cals per lb for maintenance.

For example for me to maintain my current weight it says I should eat around 2500 cals a day but according to the 14-15 cals per day its more like 3100 which annoys me because I am doing SS on a deficit so I am eating less than I could and still loose fat and increase my macro intake.

So I should not take cals burned into account on days I lift? For example If I am shooting for 2000 cals for the day it isn't ok to eat say an extra 200cals worth of brotein and expect to stay within my caloric goal for that day?

[kidcolin]

Aidan,

Depends. I suspect TM would yield greater gains given ample recovery. You squat s lot more. 531 is fine too. Depends on your goals, lifestyle, etc.

You can keep the pressing on an SS style while moving the sq/DL to more intermediate programming. I think the GSLP is a good step for this, as it's a fairly small tweak to SS.

[trontron]

don't overthink it. 14-15cal/lb is AN ESTIMATE. there is simply no way to properly calculate your maintenance intake... so choose a value, track your food intake properly and watch the results after a few week, then evaluate.

[Aidan]

Originally Posted by kidcolin

Aidan,

Depends. I suspect TM would yield greater gains given ample recovery. You squat s lot more. 531 is fine too. Depends on your goals, lifestyle, etc.

You can keep the pressing on an SS style while moving the sq/DL to more intermediate programming. I think the GSLP is a good step for this, as it's a fairly small tweak to SS.

Thanks - i think TM at the moment, but I like squatting. The GSLP style agressive reset and amrap sets is a good shout, I think I'll transition for my press (stalled at 125 again yesterday) and bench when I stall next (around 160 atm). But squats are up to 325 still on +5lbs a workout, so I'll keep progressing as I can and then switch over. I think I'll start a log then, once Im back from holiday.

[KPowers]

My bench is stuck at 225 for the second time. I don't feel like going through my phone but I'm pretty sure it went like this


210(and all previous numbers) 5,5,5
215: 5,5,5
220: 5,4,4
225: 4,4,3
205-215: 5,5,5
220: 5,4,5
225 3, and then I just dropped the weight down cuz there was no way it was gonna be worth it to try.


What the hell do I do now?

I guess I should add, I've been on a defecit for a while but in the last 5-6 days it's been way better than before(40/40/20 vs ...2000 calories of McDonalds) so I don't think that has much to do with it.

Also, my press has reached an all time high of 170 and I've been setting PRs in deadlift and chinups, too.

[checkcall]

I am not an expert, but my answer would be to reset and then microload and/or use an AMRAP set.

[milesdyson]

move to orange county and train with me bro. but really, try TM. drop down to 5x5x185, and then in 3-4 days, do 5x205. you can do this every week or every other week, adding 5lb to each day. you'll easily get to 235x5+ in a couple months.

[Soulman]

KP,

out of curiosity, why no microloading? What miles said anyway.

[PJo336]

Anyone ever get illiotibial band syndrome from squats? Am i totally ****ed for like 2 months?

[cha59]

Just roll it out imo.