Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.
Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:
If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point. [Reply]
Fitness pals are dumb. But I count 7g/oz of protein for chicken so I say 28g for 4 oz chicken. That's what I was taught in school and many things you read aren't very consistent. Just get close, you don't need exact science. Just eat enough protein. [Reply]
Originally Posted by lewdog:
Fitness pals are dumb. But I count 7g/oz of protein for chicken so I say 28g for 4 oz chicken. That's what I was taught in school and many things you read aren't very consistent. Just get close, you don't need exact science. Just eat enough protein.
i just stopped counting a while ago. i aim for 2lbs of lean protein not including breakfast, figured that would be enough for a day. a pound of lean meat should net you at least 100g protein, and i aim for 50g durikg breakfast, so thats my 250g for the day over 3 meals. throw in some fruit, veggies and good fats and your all set. [Reply]
Originally Posted by lewdog:
Fitness pals are dumb. But I count 7g/oz of protein for chicken so I say 28g for 4 oz chicken. That's what I was taught in school and many things you read aren't very consistent. Just get close, you don't need exact science. Just eat enough protein.
Pretty much.
Either way, 1 lbs of chicken isn't that much over the course of a day. [Reply]
Originally Posted by Aspengc8:
Mike is a beast and the RTS system is very well planned out. I wanted to roll to this if/when I burned out of 531. I played with the frequency in 531 (kind of mixed in Johnny Candito's ideas) and was hitting the big 3 twice a week. Was working good until the shoulder separation, which was entirely my fault.
Are you still sumo pulling or did you mix in traditional?
Shit, missed this question since I was owning Sweet Daddy.
Still pulling Sumo. Was in the low 400lbs at bodyweight 183. Hurt my back a bit on box squats and had a busy spring, training took a back seat for intensity. Down to singles near 375 or so. [Reply]
Originally Posted by Aspengc8:
Anyone use or have some feedback on sleep enhancement supplements like ZMA? I used to take some melatonin, but that just helps me fall asleep. I hear ZMA helps you hit a deep sleep faster?
I take this. My buddy designed them as an alcohol substitute but they are a great sleep aid for me
You just have to find the right dosage which is about 1/5 a shot for me. I once thought it wasnt working so took a full shot. Apparently sometime during the night I took the Nintendo WII out of the bedroom into.the kitchen and tried to cook a waffle with it. He said that was a shit load of Safarin I took.
Started the RTS program. Week one has quite a bit less volume which is good since the frequency of deadlifting/squatting/benching 3-4 times per week will take some time to adjust to. Should be fun and mentally I am ready and excited for this more so than any training in the past half of year.
Hitting mostly main lifts is going to be rewarding as well. I hate curls and all that accessory bullshit anyway. Mike talks about how American Powerlifters have been so focused on all this extra back work with tons of rowing, while the better powerlifting countries (Russia) almost exclusively leave out extra back work. You get a stronger back by deadlifting and squatting heavy. The extra work/volume with things like rows can be counter-intuitive with programs that run high volume dead/squat workout. The recovery from the extra back work decreases your body's readiness for the other lifts which require all those muscles. Makes a ton of sense. So on this run, I am really going to minimize the extra bullshit. [Reply]
