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-   -   Strength gain questions (http://www.catalystathletics.com/forum/showthread.php?t=3156)

Zac Johnson 10-08-2008 02:57 PM

Strength gain questions
I am thinking about beginning the SS program but have some questions prior to beginning.

I guess the best place to start would be my overall goals. Right now I have been crossfitting consistently for the last 5-6 months. I feel relatively comfortable with my metcon performances and cardio, and have seen strength gains since starting crossfit. Now I want to gain more strength/mass for a couple of reasons. First, I feel that with more strength I'll be able to do better on the strength based WOD, and secondly, I will be testing for the fire department and would like to kill the physical test(I've passed it before but want to make a statement the next time around.

My current stats:
23 yr. old, male, 5'9", 165lbs, 10%bf
deadlift- 335
back squat- 245
front squat- 205
shoulder press- 145
Cleand and jerk- 165
400m run- 1:12
2.5mile run- 14:55
500m row- 1:35

Is SS appropriate for me, I feel like it is but was wondering if there were any suggestions other than SS. As far as nutrition goes, I eat pretty much paleo. Is it possible to get enough calories eating clean or is the volume so large that it makes it hard? I also IF frequently, mostly because I like the freedom, would it be better to forget about IFing while on the program?

Thank you for any advice in advance and sorry if it was rambling.


Derek Weaver 10-08-2008 06:17 PM

Honestly, if you head over to the CF boards and do a search I'll bet you get like 20 different threads on this subject.

Jesse Woody 10-08-2008 06:50 PM

Also search through past posts on Rip's Q&A here:


The volume isn't terribly high, you could do fine doing paleo if you like eating a lot of mass in food...that's usually the problem. Letting your diet be slightly looser to allow for some easier calorie sources usually works better, and it's only temporary if you're looking to gain a bit of strength and mass, once you get there, you can maintain easily with a cleaner diet.

Zac Johnson 10-08-2008 09:56 PM

Thank you for your replies. I was wondering what the guideline is for the amount of calories that should be consumed. I'm sure it will take a bit of tweaking but is there a minimum amount to start with? Thanks

Derek Weaver 10-08-2008 10:02 PM

"A lot"... and "More than you're eating now".

Seriously, this is all searchable stuff. I'm not trying to be a jerk, but heading to the CF forum and searching around along with a few of the threads going here will get you going just fine.

Look up the quote from Rip on how much he used to eat... it's funny and provides perspective.

Zac Johnson 10-08-2008 11:01 PM

I assure you that I take no offense from any responses and that I have read and searched multiple threads and forums. I'm waiting for my SS book to come in the mail and I'm sure that will answer most if not all of my questions. I know everything I asked has most likely been covered in one post or another, but I think it just helps me mentally organize it when I actually write it, as well as its just taking me awhile to commit to jumping in full speed. Again, I'm sure that will all be taken care of once I get my book. Thanks for your response and patience. I'll keep a log once I start and will maybe have some more practical questions.

Robert Callahan 10-10-2008 08:27 PM

Zac, your numbers are pretty strong. I think you will be able to get gains doing the novice progression outlined in Starting Strength, but it will probably not last as long as most since you are already pretty strong. Check out Practical Programing, also by Rip, for progressing strength training beyond the novice phase if you are interested. Otherwise just eek out the novice phase and go back to CF, there is always MEBB programs you can do :). Good luck!


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