Total Loss of Progress?!?

[Ben Moskowitz]

Originally Posted by Kevin_Perry

The thing about DL are that they are extremely demanding on the body...

Mark Riptoe states that the maximum on your work set should be no more than 5 reps x 1 set....

I think you should just stick to SS for a while...and go from there.

Russian Volume training from what I understand is very demanding on the body unless your an experienced lifter.

Agreed, my technique was getting bad towards the end.
Nutrition advice? How does my first fitday look? Not to demand anything; I really appreciate it.

[Steven Low]

If it's traditional periodization it's probably not that great anyway.. and yes, it's for advanced/elite lifters. So unless your strength numbers are like 2.5-3x+ for your bodyweight you probably shouldn't be doing that.

If you're looking for a program 99.99% of the time you need a linearized one either beginner like Starting Strength or intermediate like Bill Starr's 5x5. The experienced lifters generally tend to know what they are doing so they don't need to look for one as they are getting coached or they know enough to make their own.

[Ben Moskowitz]

I kind of agree, at my level I bet SS or Bill Starr would work the best. I'll talk it over.

OK, I have a new, more specific question. I feel like carbs are potentially the enemy for a clean bulk. As I understand it, I only want enough to fill my muscle and liver glycogen stores, but not enough to start storing fat. How do I know about how much to eat (in grams)? Should I carb-load only PWO, but reduce carbs on rest days and before working out?

Right now I'm thinking
Training Day
breakfast
30g protein
lotsa fat
small amount of fruit, like one apple

lunch
same as breakfast, substitute veggies for fruit

PWO
lotsa yams or something
20-30g protein

Dinner
30g protein
low GI veggies
fat

probably snacks of fat+protein in there somewhere

Rest Day
No yams, more low GI veggies, replace carbs with more fat


E.G.
yesterday = training day
2772 cals
209g C
183g P
139g F

weight is 125, LBM probably like.. 112?
supposed caloric expenditure was 2365 cals. Too little excess cals? Too much?

THANKS!

[John Alston]

TRY IT, SEE HOW IT WORKS.

Seriously, you need to try one thing for a bit to get anything out of it. Program looks fine. You're young, you're adaptable. You won't know how good it is without a some weeks of trying.

[Ben Moskowitz]

Originally Posted by John Alston

TRY IT, SEE HOW IT WORKS.

Yeah Absolutely, I tend to go on internet rants. The main thing is lifting some darn weight and eating a bunch of food. 10x10 squats today, and that was easier said than done.

[Kevin Perry]

I think your still missing the point....10x10 I doubt is going to cut it for mass...

...this is why you need to read SS and I mean Read it... Riptoe explains why high reps are not ideal for mass and strength on a beginner platform.