time to get hard and strong 5x5 style

[zedhed]

K to you b24. Dam good info there bro.
Jd I def agree with b24s approach. Funny that you hold a lot of fat in your chest man and really not much on the love handles at all.
Def go with the HIT at least 2x/week. Maybe at the start even go 3x/week.
Yeah man those pics really hurt for me too so dont get down on yourself man. All in good time.

 

[Buildingup24]

^^thank you.
The thing about his stomach, it may be bloat to an extent as well.
Just an idea JD- drop dairy n wheat (switch to rice/potatoes) for a few days (a full week would be better) to see if you lean out.
Im not a Paleo nut but some of the principles do seem to work well from what I've seen-I dropped dairy n rarely eat gluten now- body feels better, no bloat and skin cleared up.

 

[jdl508]

buildingup24 - that skinny fat site was some good stuff -> Im wondering I have been doing 5x5 for over a year now and Im wondering if I should at least switch up the reps to 8 - 10. I'm currently on a deload anyway.
By the way I do drink / eat alot of dairy. milk, yogurt, cottage cheese daily. I thought 2% milk would be a good source of protein and ok.
Gonna do some more research / thinking tonight and for now I'll stick to the 5x5 and really work on the diet

Thanks for all the support maybe Ill change the name of this log to the never ending story

 

[Buildingup24]

JD- hey if you handle dairy well, thats fine. For me, I break out and get bloated with the pregnant look-

Yeah 5x5 for a year is a good amount of time. You could try a more bodybuilding type routine and see how your body responds or if you really like 3 days a week lifting-push pull legs

Also since I recommended conditioning I actually did a session myself after class. I'll be doing a couple days a week of conditioning ( I am on a bulk as well) check out my log for ideas if you like but this afternoon's conditioning was the following:

Run 1 mile
Clean & Press
95lbs-5/4/3/2/1
Run 1 mile
C&P 115-5/4/3/2/1
Run 1 mile
C&P 135-5/4/3/2/1

Rest minimally. the weights are lighter to avoid injury especially since Olympic lifts are technical

Another idea would be

Bike sprints-10 sec peddle as fast as possible/30 sec slower stride-do that for 6 minutes
Then DB Snatches or a circuit of BW Pullups/dips/pushups

Hope that help sir.

 

[jdl508]

did a lot of research over the weekend on diet / skinny fat
it looks like a lot of folks cut our milk and really limit carbs to training days does this sound right so far?
I drank / drink a ton of milk not to mention all the yogurt cottage cheese , cheese the list goes on and on
I need to research some other non dairy forms of protein.
I dont think I have THAT far to go to get a little leaner I just let myself go a bit
I also checked out the 28 day velocity diet. every heard of it? 28 days of protein shakes. I thought about doing a hybrid of that where I have one healthy meal each day, most likely chicken dinner kind of thing
so that is where I am at this morning.
by the way protein shakes with no peanut butter and milk taste like shit LOL

 

[Buildingup24]

the 28 day velocity diet DOES WORK- however, you don't have to buy the Biotest package--Its brutal man. I did like 10 days because I was going on vacation and wanted to drop some fat. If i wasn't in school to keep myself busy, I would have killed someone.

Really though I think just slight tweaks to your diet would work for you and you'll still gain strength/muscle.

Try limiting carbs to pre/post. rest of time eat protein/fats/veggies
EX:
6AM-Preworkout-banana & apple
Workout
postworkout-protein rice pudding---its delicious. use almond milk instead of regular milk (just google a recipe)
Rest of day make it protein/fats/veggies--after the 1st day or two you'll feel fine mentally.
Think of it like this- you have to earn your carbs.

And simple things like walking instead of elevator or parking farther out so you have to walk more, take a walk in the evening, hell even some jumping jacks, push ups..etc at home or in the office--all are ways to keep your body going without hindering your performance in the gym. Jumping rope is a good one, they're cheap and you can do it anywhere.

Oh and buy some decent protein powder- quite a few that taste good with just water. Dymatize Elite, Gaspari myofusion, lots of ppl here seem to like the NTBM whey (but i've never tried it so can't comment)

My current diet is something like this:
6AM-banana & apple-60g carbs
Workout
Postworkout-100g carbs/protein/some fat
Lunch-salad/meat
Snack-2-3 scoops protein/spoon of a nut butter
Dinner- lots of chicken/meat/fish and veggies--I'm really into asian cooking atm so its usually a jumbo stirfry

obviously tweak it to your needs but i think its a good place to start, no need to go ape shit n do the V-diet.

 

[zedhed]

Jd Imo being on the 5x5 for a year with no breaks is too much. That is a heavy duty program and is hard on your joints. Time for you to switch bro. If you wanna do the same excersized thats fine just up your reps to not less then 10.
24 is giving a shit ton of gr8 advice here and your paying attention so gr8 for both of you.

 

[Colstreamer]

Jd here's a thought, make of it what you will.
If you handle dairy well there's a bloody good chance you're blood type B which means you ought to avoid chicken, chicken has lectins which agglutinates blood for pretty much everyone apart from type Os. Try cutting chicken from your diet for a month and see if it has any impact on your gut.

My views on diet are a li'l controversial as I subscribe to the eating for your (blood) type school of thought. It's worked wonders for me.

 

[jdl508]

first off thanks to everyone for adding all the good advice
Zed - I like your idea of doing my simple compound exercises but @ 10 reps each, what is your thoughts on the program should i add anything or just keep rocking and rolling?
CS - never heard of eating for a blood type I'm A pos and eat a boatload of chicken (wife is PR so every day is chix rice n beans LOL I honestly think Im just sloppy with my diet and need to step up my game - milk is gonna be off the table for a while and I will try to do some mild carb cycling for training days Vs rest.
b-up - thanks for the diet example Im going to try and shoot for something like what you suggested while making some training changes
its all good time to go hit the weight

 

[zedhed]

Hey Jd This is one of my standard workout programs off of the 5x5.
Workout A
Squats 3x15
Bench Press 4x12
Bent Over Rows 4x12
French Press 5x12

Workout B
Ft Squats 3x15
High Pulls 4x12
Rack Pulls 3x12
Drag Curls 4x11

Its a little bit diff and it still hits everything very well and would be a nice change for you from the 5x5.

Do cardio on every off day. 30 min HR in the 130 range.