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#14391
Jul 15 2012 05:05pm
Quote (SKCRaynor @ Jul 15 2012 11:04pm)
that diet is only good on WORKOUT days....for non-workout days, follow this:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=385815537
Cutting diet for 1,600 cals (male)


appreciate the info. so everything else looks sufficient for cutting down to 170-180? (15-20 lbs)
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#14392
Jul 15 2012 05:12pm
Quote (SKCRaynor @ Jul 15 2012 07:05pm)
This is exactly what you need:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan


thanks this is exactly what i was looking for :-)
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#14393
Jul 15 2012 05:44pm
Quote (Kiston @ Jul 15 2012 11:05pm)
appreciate the info. so everything else looks sufficient for cutting down to 170-180? (15-20 lbs)


sorry for double post, this means on non workout days take 100g grams of carbs still, but at 1600 calories correct?
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#14394
Jul 15 2012 06:39pm
Quote (SKCRaynor @ Jul 15 2012 04:05pm)
3 sets of 8-12 sounds more like gradual strength training with a bit of hypertrophy.

I wouldn't advise doing any one single plan for a full year. You need to switch it up every 4-6 months at most.

I would advise something like 5x5 or 3x5 for 4-6 months, followed by true hypertrophy for another 4-6 months, then a cut if necessary.


Do you think my numbers are okay for a person at my age? I've been working out casually for the last year

Bench is 155
Squat is 175
Deadlift is 185

139.4 pounds 5.9 15 years old

Should I still do strength?
Or could I just go straight into hypertrophy bulk
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#14395
Jul 15 2012 06:39pm
I want to ask you about a simple 5x5 routine. heres what it looks like

Monday
Squat
Bench
Row
Weighted Sit ups

Wednesday
Squat
OHP
Pullups

Deadlifts OR Full clean ( Power clean with a squat)

Friday
Same as monday, but with some bicep and triceps

My question is, I know how to do both a deadlift and a full clean with proper form. My question is which should I do? I LOVE full cleans but feel like doing both on wednesday is a bad idea and mixing them with monday and friday is asking for trouble.

how essential are deadlifts?Would I be missing out on anything by skimping on deadlifts?

I was thinking of taking them out for the full cleans, the only thing stopping me is when i full clean I drop the weights at the end of the rep, and thats a no go for a typical gym with non rubber weights.

This post was edited by TheMagicFlightBox on Jul 15 2012 06:52pm
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#14396
Jul 15 2012 06:57pm
Quote (Kiston @ Jul 15 2012 07:05pm)
appreciate the info. so everything else looks sufficient for cutting down to 170-180? (15-20 lbs)


yes definitely.
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#14397
Jul 15 2012 06:58pm
Quote (Kiston @ Jul 15 2012 07:44pm)
sorry for double post, this means on non workout days take 100g grams of carbs still, but at 1600 calories correct?


Correct, you can still take 100g of carbs.
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#14398
Jul 15 2012 06:58pm
Quote (haloz5 @ Jul 15 2012 08:39pm)
Do you think my numbers are okay for a person at my age? I've been working out casually for the last year

Bench is 155
Squat is 175
Deadlift is 185

139.4 pounds 5.9 15 years old

Should I still do strength?
Or could I just go straight into hypertrophy bulk



So far so good, CONTINUE strength training until your numbers are 2x of your bodyweight across the board (minimum).
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#14399
Jul 15 2012 07:01pm
Quote (TheMagicFlightBox @ Jul 15 2012 08:39pm)
I want to ask you about a simple 5x5 routine. heres what it looks like

Monday
Squat
Bench
Row
Weighted Sit ups

Wednesday
Squat
OHP
Pullups

Deadlifts OR Full clean ( Power clean with a squat)

Friday
Same as monday, but with some bicep and triceps

My question is, I know how to do both a deadlift and a full clean with proper form. My question is which should I do? I LOVE full cleans but feel like doing both on wednesday is a bad idea and mixing them with monday and friday is asking for trouble.

how essential are deadlifts?Would I be missing out on anything by skimping on deadlifts?

I was thinking of taking them out for the full cleans, the only thing stopping me is when i full clean I drop the weights at the end of the rep, and thats a no go for a typical gym with non rubber weights.




See, thats the problem with 5x5 on a 3 day schedule. I dont' like pure strength routines on only a 3 day timeclock, because you are shortchanging yourself with problems such as these.

Here are some suggestions.


1. Work out TWICE a day for 2 of the 3 days, and you could train each body part individually, except arms and legs which count as one workout.

2. Work out 5x per week and get maximum benefits

3. Make Friday a separate day with deadlifts, bis, tris, abs.
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#14400
Jul 15 2012 07:24pm
Thanks for the feedback


Have you ever made a homemade pre workout?
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