33 (34 in a month) year old male
5’11
190lb
33" (slightly below, but not significantly) waist
15" neck
current lifts:
squatting 175lb for 7 reps
bench 165lb for 3 reps
press 95lb for 5 reps
deadlift 225lb for 5 reps
Diet: keto for medical reasons. 2900-3100cal/day is my maintenance calories. I get ~260g of protein per day because I eat a large amount of animal products, ~40g of carbs, and the rest of the calories come from fat. I am on this diet for mental health reasons as stated in a previous post.
about to run a half marathon on the 28th, but not too worried about that as the time doesn’t matter. This will be part of a half ironman relay and my teammate said that she just wanted someone who can finish it before cut off time. It will be a mid-day run, so I am not going for a PR in that type of heat.
I had been following SSLP for a little over a month, and am now switching over to the Beginner Rx (free version through the end of the month, then buying as my birthday present to myself). Today will be the first day switching to the RPE style.
I lost 50lb between May 2018 through Dec 2018 and have stayed within 3 lb of 190 ever since. The past few weeks I have been eating at a maintenance and my waist size has continued to decrease.
I’m ~15% body fat according to the Navy calculator and am wondering if I should focus on recomposition while eating at a maintenance, try to lose weight, or try to gain weight. My goal is health, and am wondering if it’s healthier to get down below 15% or if I shouldn’t worry about that and try to increase strength/lean body mass. I know the Starting Strength answer would be to gain, but would like a more nuanced answer that is focused on health as well as performance.
Thanks for the post and glad to see you doing well. I don’t think I can say with any certainty that 10% body fat is healthier than 17%, so I am not sure that I would advise you to necessarily cut or gain outside of your specific goals.
If it were me, I’d probably try to gain weight slowly while keeping my waist circumference in check.
I have recently received a tub of gel clenbuterol 40ucg/1ml from https://steroidsfax.net/. I’m taking taurine and potassium supplimentation with it to aid in cramps/headaches, drinking 2-3litres of water a day.Im tapering the cycle down towards the peak hit in days 6-10 to help beta-2 receptors relax and clean it out for next cycle. Now i’m currently onto day 2, minor shakes HR sitting at 90-120 resting/waling around. What results can i expect on this stuff guys on my first cycle, and any other advice. thanks all.
We would not recommend taking clenbuterol. I would have you see your doctor to discuss cessation of clenbuterol and the side effects you’re experiencing.
Been eating 3200-3400cal/day and am now 194lb. I was actually reading the tape measurer wrong (silly me, i was looking at the end of the tape measurer not realizing that 0 was almost an inch away), so my neck is really ~16" and waist is ~33.75". I am following the Beginner Template in the week 4.3. Progress is starting to slow, so I’ll probably be switching over to Phase II soon.
Sidetrack of thread:
Any suggestion for GPP exercises to help increase overhead and bench press? Those look like the ones that will stall within a couple weeks. Or do you think the incline bench press will be enough? Also, will the upper back GPP work help with the pressing exercises?
Side note:
This weekend is my half marathon leg of a half ironman, which starts mid-day (one other team member who is doing the mile swim and 56mile bike ride). My wife is also participating so I’m going to be getting up at 3 or 4 am (eek) to go to the event and not actually run until probably around 11am. Things you do for friends.
I think if you’re on the Beginner Template and the upper body lifts stall, you should move on to the next phase rather than modify the programming prior to doing that. I think that all exercises have varying degrees of transference to other exercises, but it’s probably relatively small between upper back work and pressing.