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Random health and exercise thoughts - Page 2444

post #36646 of 49066
Picking up tomorrow icon_gu_b_slayer[1].gif
post #36647 of 49066
Coldsnap: Check out Couch to 5k.
post #36648 of 49066
Okie dokie. Been brisk-fully walking 40 mins on my days off, lookin to step up my game now that the walks dont gass me anymore.
post #36649 of 49066
Fuck running. My wife just ran the marine corps marathon in october and I rustled her jimmies by making fun of 26.2 bumper stickers. No sex was had that night.
post #36650 of 49066
Quote:
Originally Posted by Crat View Post

You? How did you like it?

It was fucking terrible. No just kidding - it's pretty okay but if you're not used to squatting that much it may be a while before you start getting some traction with the program. Probably best run on maintenance or surplus, recovery can be a limiting factor if you try cutting while doing the progression. Just make sure you start at a somewhat comfortable level with loads that you're comfortable with and where your technique is still solid. Funnily enough the worst part for me was easily the 6x6 and 7x5, I'm quite used to doing a lot of triples so 10x3 wasn't really too bad.

Just know that you'll have some variance in how you perform, days will come when you will feel like reheated dogshit but do what it says on the paper. Because you're squatting so much it's agood opportunity to focus on technique and tempo - try to make every rep exactly the same and you'll make some great gains.

Now go forth and conquer!
post #36651 of 49066
Tnx mate!

Started yesterday with the 6x6s, quite tough on the bench and OHP (recovering shoulder injury) but squats were fine.
Im bulking 0/30, wouldnt wat to do this volume on a cut.
I'm generally bad at higher reps too and better at low reps w. high weight.

Will go forth and conquer : )
post #36652 of 49066
Hey TKJTG,

Is transitioning off of a cut as simple as slowly ramping up cals to maintenance?

Trying not to balloon back to fat ass status.
post #36653 of 49066
Back on the grind today, can't wait to hit the gym. icon_gu_b_slayer[1].gif
post #36654 of 49066
i was putting on my pants this morning and the gf goes "holy shit your legs are huge"

Taking time off from upper body work to let my shoulder heal means i'm hitting squats and deadlifts hard. Leg relapse 2013-14 is happening.
post #36655 of 49066
Quote:
Originally Posted by TRINI View Post

Hey TKJTG,

Is transitioning off of a cut as simple as slowly ramping up cals to maintenance?

Trying not to balloon back to fat ass status.

I know you didn't ask me for my opinion, but I've had some experience with this as well.

 

How careful you should be with the transition depends on how deep you cut. If you went sub 10%, you'll want to "reverse diet".

 

If so, what you want to do is to sit around your NEW maintenance for a while, say 2 weeks to a month. It may seem unnecessary and not lead to much gains, but it will "teach" your body that this is your new natural bodyfat percentage. It's called changing bodyfat set point. If you manage to do this, you will gain a lot less fat with every pound of muscle you gain when you start bulking. If you just bump the calories up a lot right away, you will go back to your old natural bodyfat level faster.

 

So you want to increase calories gradually. I did off days -30% and workout days maintenance calories. When I decided to stop cutting, I bumped them up to -20 / +10 for the first two weeks, then -10 / +10 and on and on to the point where I'm now at +-0 / +30% for bulking. For me, that has been an increase in 200-300 calories a day when I decide to bump them up.

 

Also, if you want to get down to the details, you shouldn't increase all macros by the same amount. Your protein level should've been high during the cut so you don't need to increase that if you did it right. If you're running a surplus, you can even get away with less protein than if you were on a deficit. 

 

If your fat has been below 50g a day you want to bump that up to clear that point and add the rest of the 200-300 calories in form of carbs. You will then add fat and carbs with about the same amount until you reach the amount of fat your body needs to function properly (which is around BW x 0.4). That means that you will hit your upper limit of fat you need faster than carbs. After that, each calorie increase should be more carbs than fat. For instance, since I hit BW x 0.4 for fat, I've increased my fat by only 10g a day but carbs by 100g. Of course, carb and fat macros are very individual, but most people do better with more carbs than fat.

 

I can add that I now eat about 8000 calories more a week than I did during the end of my cut and I haven't gained much fat at all.


Edited by conceptionist - 11/18/13 at 7:29am
post #36656 of 49066
Thread Starter 
Quote:
Originally Posted by TRINI View Post

Hey TKJTG,

Is transitioning off of a cut as simple as slowly ramping up cals to maintenance?

Trying not to balloon back to fat ass status.

TRANSITIONING OFF A CUT IS EASY AS HELL. I DO IT ALL THE TIME.
post #36657 of 49066
Quote:
Originally Posted by conceptionist View Post

I know you didn't ask me for my opinion, but I've had some experience with this as well.

How careful you should be with the transition depends on how deep you cut. If you went sub 10%, you'll want to "reverse diet". Warning: Spoiler! (Click to show)

If so, what you want to do is to sit around your NEW maintenance for a while, say 2 weeks to a month. It may seem unnecessary and not lead to much gains, but it will "teach" your body that this is your new natural bodyfat percentage. It's called changing bodyfat set point. If you manage to do this, you will gain a lot less fat with every pound of muscle you gain when you start bulking. If you just bump the calories up a lot right away, you will go back to your old natural bodyfat level faster.

So you want to increase calories gradually. I did off days -30% and workout days maintenance calories. When I decided to stop cutting, I bumped them up to -20 / +10 for the first two weeks, then -10 / +10 and on and on to the point where I'm now at +-0 / +30% for bulking. For me, that has been an increase in 200-300 calories a day when I decide to bump them up.

Also, if you want to get down to the details, you shouldn't increase all macros by the same amount. Your protein level should've been high during the cut so you don't need to increase that if you did it right. If you're running a surplus, you can even get away with less protein than if you were on a deficit. 

If your fat has been below 50g a day you want to bump that up to clear that point and add the rest of the 200-300 calories in form of carbs. You will then add fat and carbs with about the same amount until you reach the amount of fat your body needs to function properly (which is around BW x 0.4). That means that you will hit your upper limit of fat you need faster than carbs. After that, each calorie increase should be more carbs than fat. For instance, since I hit BW x 0.4 for fat, I've increased my fat by only 10g a day but carbs by 100g. Of course, carb and fat macros are very individual, but most people do better with more carbs than fat.

I can add that I now eat about 8000 calories more a week than I did during the end of my cut and I haven't gained much fat at all.

Thanks! I've added only about 100 cals to my last deficit amount and will slowly work my way up to new maintenance.

No plans to bulk at this point to be honest.
post #36658 of 49066
I transition off my cuts by lifting heavy shit and going to buffets. I really try to be as unscientific about it as possible. I think mentally it helps to totally relax when it comes to counting cals and shit if you only do it while you're cutting. Sucks as to be "on a diet" year round.
post #36659 of 49066
Though if I wanted to "maintain" year round, I would probably bulk to 9-10% on like a 300 cal surplus and then just eat at approximately maintenance for eternity. Probs wouldn't actually count cals tho and instead just follow mirror/scale.
post #36660 of 49066
You could stay year round at 10% BF?

Kelly Starrett uploaded a 3 part video about knees out during squat, something like 40 minutes of video. I don't agree with him on the subject, but that's pretty damn dedicated in continuing the conversation.
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