GPP and nutrition

Training Q&A [Moderated]
1

Hello!
I am completely new to BBM! I purchased the beginner template and just have a few questions about the GPP and nutrition.

  1. I currently do 10 to 15 minutes of HIIT conditioning after I lift. I lift 4 times a week and do 1 day of 30 to 40 minutes of just conditioning either HIIT or steady state depending on how I feel. As an example on one day I do 3 trap bar deadlifts(45 pounds on each side but I dont know how heavy the trap bar itself is so I’m not sure the total weight) followed by a 100 foot farmers walk into 30 seconds of a 50 pound sandbag over the shoulder. I do this 10 times with 30 second rest between each round for a total of 15 minutes. The template only has one day of steady state for the first block, which I can do on an off day no problem. But am I ok to keep doing conditioning like I have been even though the template says otherwise. I don’t know much about programming and I know it is a little rude of me to ask if I could change the program but the conditioning allows me to really get my work rage out. A lot of my conditioning is throwing heavy things, heavish carriws, crawling and speedbag/punching bag drills.

  2. If not, should I decrease my calories since I won’t be as active? I am female, 5 feet 11 inches and weigh 186 pounds. I’m currently eating 2000 cals and losing about a pound a week. The goal is to get to 170 and see if I want to keep losing or try to grow muscle. I have lost 30 pounds so far in a little over a year. I have a desk job and go hiking twice a week with my dogs for 2 to 3 hours, more if weather permits to try to stay active outside of the gym.

  3. If the answer is no to question 1, as the program progresses and the HIIT is introduced can I do my previous style instead? Or would the example of the trap bar deadlifts be too much and interfere with the deadlifts in the rest of the programming? As I think about it that is a total of 30 deadlifts in 12 minutes which now seems kind of intense. Oops.

Thank you so much!!!
Rebecca

2

Hi Rebecca,

Thanks for joining the forum and I hope you’re well :slight_smile:

For your questions:

  1. I would prefer doing steady state or intervals after each workout for 10-15 minutes to replace those circuits. You’re free to do them post training and use a bike, rower, ski erg, sled, etc.

  2. I would not adjust your calories just yet, as the difference in calorie burn between what I’m hoping you’ll do, e.g. the template and the above recommendation, should be negligible.

  3. I would prefer you not to do that style of HIIT, as it generates less aerobic conditioning response, doesn’t burn more calories, etc. but may generate more fatigue. If you prefer this style of conditioning however, I won’t stop you!

-Jordan

3

Hello!
I hope you are doing well too!!!

Thank you so much for the speedy reply! If it will generate too much fatigue and take away from my other lifts I’m ok to not do it all the time! I am more focused on getting super strong now. I will scale it back to one day a week, not the deadlift circuit, I was thinking a waiters walk, speed bag, slam ball or bag over the shoulder with maybe some box jumps or bear crawls. Just once a week on a nonlifting day for 10 to 15 minutes after some steady state. Do you think that won’t be too bad at once per week?

I’ll do the rower and sled the rest of the days like you said! I’ve never done the rower it’s kind of exciting to try something new!

Awesome about the nutrition, I’ll keep weighing myself and fingers crossed it doesn’t change course!

Thanks again!

4

Yea if you want to do some sort of circuit 1x/wk, that’s fine with me :slight_smile:

5

Awesome! Thanks Doc!