BrianKMcFalls Member

You are pretty much the perfect trainee Mark Rippetoe wrote Starting Strength for, so I would definitely look into that program if I were you. Now if you go full on GOMAD you're probably going to get fatter than you would like, but you can get bigger and stronger doing it with or without going that route. You didn't…

Also, since you mentioned you incorporate AMRAP in your current lifting Wendler 5/3/1 might be a program you would enjoy.

The options are lean bulk or recomping, coming off of the major cut you just put your body through, I would probably eat at maintenance for a few months.

Singles all day, if you're really able to set up properly, that fixes a lot of dead lift issues. And with singles you really don't even need to go much lighter or could even keep increasing weight. I say do at least three or four, five if you drop weight significantly.

Your new reply just needs to be "What do I bench? Oh, about half what I dead lift." Then they have to ask.

Cocky ignorance tends to do that!

You could try some of the vegan or paleo powders out there, but they are expensive. I'd probably try the isolate first.

Calorie dense paleo foods, as mentioned nuts, avocados, coconut milk to name a few I can think of off the top.

Not that I'm sure the OP is using the term in this way, but, some call a bulk where you try and minimize fat gains a "clean bulk".

Probably *kitten* himself just un-racking 180kg!

No row, once the DL gets heavy enough that you can't recover to perform every workout then you alternate with power cleans.

If you're not really happy with the results at goal weight, adjust the goal. It's your goal, as long as it's healthy it's basically your decision. I'm basing the rest of this on the general tone of your post... But, it doesn't sound like you're happy with your body composition (healthy BMI, but BF% higher than you want) at…

The fact I was LOLing (well more of a head shaking chuckle) when I read that and then your response made me snort.

If you really want to see gains, I would lift twice a week. Give it 8 weeks and see what you think.

I had considered it as an option when I transition to an intermediate program, but thought I probably have plenty of gains left just running a straight LP on the other 3 main lifts. Any suggestions for accessory lifts, chin ups are the only thing recommended.

Start lifting now, pick a program with some kind of linear progression. You can gain strength and some muscle even while you are losing. As to your question about when to bulk, I would lose all the weight you want to lose and then maintain for a month or so before attempting to bulk, you might even decide that just…

@psuLemon or anyone else with an opinion. I have been running SS for about 3 months. Now that I'm lifting heavier I'm having recovery issues with squats. I am on week two of a break, but plan on de-loading and starting back up next week. Any suggestions for modifications to allow for proper recovery? I've considered two…

Really enjoy leg day, the day after leg day, not so much!

I would be curious as to your current strength levels. If your goal is to add muscle, you need a new program.

Seems about double what you actually burned to me.

Looks more like a bodybuilding program designed for cutting/competition prep, but more power to you if you're enjoying it.

If you've lifted heavy in the past, most people find it relatively easy to regain some of that strength. If you haven't lost all the muscle, then it responds quickly to the familiar stimulus of a lift your body knows well. Kinda your body saying "Oh, we're doing this again, okay let's go!"

I go to a specialty running store for pair number one, I get expert advice and pay for it, when I pay more for the shoes than I could order them for. After that, I order them online until they are discontinued. I can still find my current shoes online, and they are a model from two years ago.

SL 5x5 is probably a great starting program for you and you should be able to see significant increases in strength even in a calorie deficit. A lot of your initial gains will be due to neural adaptation, which is basically your existing muscles learning to work more efficiently. While you might not put on much new muscle,…

You're getting good advice here. The calculations are really just a starting point, it will probably take a couple of 4 week cycles to really dial it in and that is going to be dependent on accurate logging.

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If you are a month into Cross Fit and weren't doing anything before, you could likely be experiencing DOMS and the related water retention by the muscles.

If it's important to you to weigh 70kilos max, then you would need to be 68 to 68.5kilos before eating at maintenance to account for the inevitable fluctuations through out the day.

I'm 6'4", so I understand the struggle. It feels awkward upon setup, but I still pull traditional because I think it activates the posterior chain more, and that's the whole reason I am DLing in the first place. If you can pick up a copy of Starting Strength, the cues he gives have been about the best I've seen. How much…

Really depends on your goals. But, basically you can run further or faster.