Workout

[hurley842002]

As far as trying to avoid carbs, where do rice and pasta stand relative to each other? I could do either or, and don't care about bread.

Well they are both carbs, your brown rice and whole grain/wheat pastas are going to be better than their white counterparts, and the brown rice even better than the wheat pasta, as the pasta is still a processed food item.

[Irving]

Thanks, I had assumed they'd be about the same, but wasn't sure if/how the starchiness of rice would play a part. Bummer.

[blacklabel]

After hitting plateaus on a couple of my favorite workouts, I've decided to get back to basics, and do the "5x5 Stronglifts" program, which consists of:

Workout A:
Squats 5x5
Barbell bench press 5x5
Barbell row 5x5

Workout B:
Squats 5x5
Barbell overhead press 5x5
Deadlift 1x5 (although I did 5x5 on this)

You do this three times a week alternating between workout A twice a week with B in the middle, and vice versa, with a day off in between each lift day. The key to this program is increasing the weight of each lift by 5lbs each time you do it. After my first week, I'm excited to see progress. I've still been running 3-4 miles every day, and don't plan on stopping that.

I did Starting Strength for a long time, main difference being 3x5 vs 5x5. You may find it's easier to continue a linear progression with 2 less working sets.

[hurley842002]

I did Starting Strength for a long time, main difference being 3x5 vs 5x5. You may find it's easier to continue a linear progression with 2 less working sets.

The program actually recommends dropping to a 3x5 if you stop progressing on the 5x5.

As an update I'll do my 13th workout with the program tomorrow, and so far I've gained about 6-8 lbs (upped my calorie intake quite a bit), my waistline has stayed the same, and I've noticed I'm much stronger on body weight exercises like dips and pull-ups, despite those not being a primary focus, I've also successfully increased every lift by 5lbs, hopefully not slowing down anytime soon.

[hurley842002]

Well, I've pretty much ran out of time in my short "bulking" phase, I'll have to start sooner next year to see the kind of results I'm hoping for. Since upping my calorie intake and starting the strong lifts routine, I've put on about 20lbs, some good weight some not good weight (damn craft beers), so now the plan is to get back on a Keto diet, and start the strong lifts routine over, at the weights I initially started it on, and see how that goes. My end goal is to go from my current 20% body fat to 10-12%, preferably by June (CA vacation). Wish me luck!

[nogaroheli]

Good luck Hurley!

I'm bringing my comfy phase to an end now as well to get ready for some summer activities- also including a California beach trip! I only got up to 200 lbs, but hit some PRs (1100 lb three lift total, up from 1060 6 moths ago) and put on some overall strength. I think my joints will be happy going back to a more fit focused routine instead of so much strength focus! I usually do Shortcut to Shred and limit carbs in this phase. I tend to drop a little fat (5-10 lbs) while maintaining good strength but the effort in the kitchen seems like double!

[hurley842002]

Good luck Hurley!

I'm bringing my comfy phase to an end now as well to get ready for some summer activities- also including a California beach trip! I only got up to 200 lbs, but hit some PRs (1100 lb three lift total, up from 1060 6 moths ago) and put on some overall strength. I think my joints will be happy going back to a more fit focused routine instead of so much strength focus! I usually do Shortcut to Shred and limit carbs in this phase. I tend to drop a little fat (5-10 lbs) while maintaining good strength but the effort in the kitchen seems like double!

Thanks, and nice! I didn't get up near that high, but I only did it for a couple months, starting with 135 bench and squat, and that was after neglecting legs for awhile. Bodyweight started at 162 and am now around 185, I'm hoping to end (in June) at 170 with 10-12% BF, but I don't know if that's a reality this time around. My end goal is 180 at 5'9" with sub 10% BF, but we'll see, getting older sucks.

[nogaroheli]

Thanks, and nice! I didn't get up near that high, but I only did it for a couple months, starting with 135 bench and squat, and that was after neglecting legs for awhile. Bodyweight started at 162 and am now around 185, I'm hoping to end (in June) at 170 with 10-12% BF, but I don't know if that's a reality this time around. My end goal is 180 at 5'9" with sub 10% BF, but we'll see, getting older sucks.

It's not an overnight thing, if you want to get there just stick with it. It was pretty fast for me to get fit (9-12 months), and then to get "strong", but after those relatively quick initial milestones the added strength and size takes a lot more work. Stick with it though. I totally agree with the getting older part sucking- my joints hurt when I go heavy, I tweak stuff way easier than before, and it seems like it takes twice the work to get the same gains as these 20 somethings I'm deployed with!

[hurley842002]

It's not an overnight thing, if you want to get there just stick with it. It was pretty fast for me to get fit (9-12 months), and then to get "strong", but after those relatively quick initial milestones the added strength and size takes a lot more work. Stick with it though. I totally agree with the getting older part sucking- my joints hurt when I go heavy, I tweak stuff way easier than before, and it seems like it takes twice the work to get the same gains as these 20 somethings I'm deployed with!

I would definitely consider myself in the fit category, as I've been weight training and running for the last 10 years or so, but I've not put my focus on this type of training (Strong lifts 5x5), and barbell squats and bench have always been my weak point (could rep 100lb dumbells but would always fall short on BB bench), my other issue is I have this phobia of putting on too much body fat, so as soon as I start to put on weight I freak out lol.

[Irving]

Saw this article today about you Hurley.
https://www.telegraph.co.uk/science/...tists-believe/