grading microecon papers takes all of those because MWG is heavy as fuck shit weighs like at least 4 pounds
endurance because grading 100 papers is boring as fuck
speed because i get paid on a paper by paper basis
This, and much of what goes on in this forum, reflects a very narrow view of fitness where strength is all that matters. Yes you've gotten stronger and bigger, but if you don't break a sweat working out, your endurance and stamina are going to be crap. I don't think it's a matter of cardiovascular health. I think it's about fitness. My favorite definition of fitness is that it's the ability to move heavy loads long distances, quickly. Your slow leisurely workouts have left you able to move very heavy loads, but you can't move them very far, and you certainly can't do it very quickly. You are so focused on one aspect of fitness that you are missing out on the other two. This may not matter to you because your interest is in getting big and in posting good numbers, rather than in any real application of fitness, but don't fall into the trap of starting to think that the gym is the real world. The gym is not the real world. The gym is training for the real world, and in the real world, speed, stamina, and endurance are all just as important as strength. A real athlete has to have all of these things.
The real world for a lot people in 1st world countries is sitting behind a desk or some other very nonphysical job. so the gym is really about becoming the person you want to become. Will a certain level of cardiovascular health increase your likelihood of overall health and longevity? sure...but there is only so much of the pie to eat from daily. If you want your strength to increase as fast as possible things like conditioning have to be second priority. and while noone in this thread is an elite strength athlete (totaling elite I mean) it only makes sense to put as much energy as possible toward the your main goal, and if you need to bring up a lagging part do it in 12-16 week blocks where you maintain your current strength and focus on something else.
But what do i know, im a 220 lb fatty trying to cut, so I currently hate any form of cardio!
Don't remember if this has been asked before, but is IA SPBR suitable for complete beginners? My mate was very weak when I had him do try some lifts last week (struggling with 20lbs DB press for 10 reps). I want to make him start that routine since I've done it myself and can guide him, but I'm not sure if the big variety of lifts and decent volume is appropriate for a newbie. Maybe he should focus more on just the compounds at the start.
If he's going to do SPBR, I'm removing one set from all of the accessory lifts for better recovery and so he'll get out of the gym faster. Maybe you can chime in TW, if you're looking.
How big of a deficit is 2300 calories? I think you can drop the carbs even lower and up the fat to 90g or so. As far as I know, it's an effective method when the fat loss seems to slow down.
If you get serious carb cravings, you might want to check out carb and calorie cycling. It basically goes like this:
Workout days: Moderate protein (200-230g), carbs higher (250-350) fat very low (30-50g). Eat pretty much all carbs post workout. Starchy carbs and some fast/sugary (cereal and the like) is ok. Calories are maintanance or -10% or so.
Rest days: Protein is the same to maybe a bit higher. Carbs are very low (only some fruit, berries and veggies), while fat is moderately high (70-90g). Bigger calorie deficit (-20 to -30%)