Starting my first log on T-Nation. Need something to keep myself accountable. I read a shit ton of articles (especially Dan John) and I think I understand what I need to do to be successful. Before the internet people got super strong. So I know it’s about being smart and working hard.
What I need to do is:
Eat well
Lift heavy
Be consistent
Ride the ups and downs
You are allowed to do more than 3x5
Stick to the program for 6-12 months before even thinking of changing anything
GOAL:
My goal for 2017 is to be able to back squat 315 lbs for reps.
Program is based on 5/3/1 principles but with LP type programming in the beginning until it runs it course. Lots of rep ranges. Lots of core & back work. Goal is to consistently add more weight, reps, or total tonnage to the workout. Over the year the rep scheme might change but exercises will stay the same.
Is there a calorie amount I should be shooting for? If all I eat is meat and veggies I think it would be hard for me to get even 2000 calories with just that.
I’ve read this article:
I was this skinny-fat shit going on, so want to minimize the fat gain while I gain strength.
My issue is because of my job, it’s VERY hard for me to get 3 full big meals during the weekends. I can eat very well during the week days, but during the weekends I always under eat. Maybe just have 1 big (like 1500-2000 cal) breakfast on weekends?
Best I can say is to count calories for a few weeks to get an honest assessment of what your intake is. It helps to have more concrete goals as well. “Gain muscle and lose fat” is not a goal. “Gain 10 lbs of muscle” or “lose 10 lbs of fat” are goals. Once you can narrow your sights a bit it becomes easier. I would start by finding your maintenance calorie intake and then manipulate from there to gain or lose weight. I’ve gotten some awesome diet advice from the bodybuilders on this site who know a ton more about nutrition than I could ever imagine. You could check out that thread here and/or ask the fellas yourself:
So I have been counting calories for the past 4 weeks to get a feel. I get anywhere around 2000-3000 depending on the day. The number varies because of happy hours and shit like that. The one thing I know tho is moving forward, I got to limit myself to like 2 drinks a week, no more than that. The issue is weekends I could have low as 1000 calories.
My goal for 2017 is to be able to back squat 315 lbs for reps just walking into the gym cold with no warm up @ 170ish lbs. The goal might be TOO specific, might be TOO bold, but that is what I’m aiming for. I figure for the 1st 3-4 months really focus on getting bull strong, and then after that making the BS my primary lift 3x a week.
But thank you for the feedback man! I’ll definitely read through that thread!
1 hour of basketball. Played D like my life depended on it. I was DRENCHED, just laid there for like 15 minutes after playing lol. Conditioning definitely needs to improve. My obliques were hurting lol.
My girl is starting a new job. She wants to start car pooling. She gets off at 5 and I get off at 6. But we both need to be at our respective office by 9am. I was working out mornings, now I might have to sacrifice sleep or start going to the gym at like 4am. Wish I could just buy a squat rack!
Might need to get some squat stands or put my weights in her parents garage and start using that their since they live close by.
I hate when something gets me off my routine! But it’s all good, life is all about adapting!