sorry for going backwards, been cutting so long its like i 4got how to bulk..

id rather go physique than strength. does 5x5 suffice for both?

Hi Raynor,

I'm mostly interested in salvaging strength while I get into this cut I'm starting. Would 5/3/1 be my best bet, or 5x5?

Could you let me know where I can find good examples of each routine? Also, if it's 5/3/1 I'm interested in knowing exactly how to execute this. I have never tried the routine and the only guides I have read on it seem unbelievably complicated.

Thanks in advance.

Absolutely...However hypertrophy is mostly physique where 5x5 is mostly for strength.



http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)

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


This post was edited by SKCRaynor on Feb 24 2013 08:33pm

IF you are cutting and trying to salvage strength, I would avoid 5x5 or 5/3/1. The best way to maintain strength while also cutting would be to do either 1. A slow cut 2. CKD

The key is the diet in this case, as very low calorie diets with huge deficits from exercise will leave you injury prone. When doing heavy weights on cutting, injury is very likely with the lowered state of recovery.


If you want to do CKD, do these:


http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=410086673
Sample Keto Meals



and either of these:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374981873
Cutting Workout Routine (5 day freeweights only)

What is your opinion on meal frequency and its importance? Going as in depth as you feel, more the merrier though.


Also any tips on doing a recomp?

This post was edited by MrBobMarley on Feb 25 2013 05:40am

idk where my common sense have been. i started bookmarking pages now,ty

edit: is it me, or is hypertrophy training better done on machines? i cant imagine tossing around weights my whole workout? if im just being a lazy ass, say so

This post was edited by Kiston on Feb 25 2013 02:13pm

Frequent eating will promote anabolism. As far as fat loss properties, eating frequently doesn't really have much effect. However, in general, those who eat more frequently (same total calories) than those who don't, tend to have lower BF %. Not sure where the correlation is here, but it has nothing to do with increasing basal metabolism. Might be insulin related, but I am unsure at the moment.

As far as recomp goes, it depends on the circumstances. More info please.

I wouldn't suggest it, but yes, that is certainly laziness talking

not at the moment, been lazy :/ friend is going going to the gym with me in march hopefully to help me stay motivated. the plan was to use rippetoe's SS with pullups or rows instead of power cleans. was wondering if i should add any specific workout, but i guess not?



in your fatloss tips from a few years back you stressed the importance of eating every 2-3 hours. has your opinion on this changed over the years? if so, is it due to new research, personal experience, or something else? or is it just a misunderstanding on my part?

this is what i'm refering to:
http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138#p335587138


This post was edited by carteblanche on Feb 25 2013 10:33pm

1. The tip to eat every 2-3 hours is a good method of habit to prevent people from overeating after going long periods of time without food. If you eat throughout the day, you tend to be less hungry and will be less likely to gorge at a dinner meal. However, assuming all calories are the same, this is not necessary. However, a minimum of 3 meals would be recommended, as eating 1-2 very large meals a day has been shown to provide inadequate nutrition, as all macros are not properly processed.