All I can hear is NFL Films music when I read this thread. This is what it's all about. Subb'd indefinitely.
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It sounds like you're just looking to recomp and/or just stay under 230 right?So I've been thinking about how to tackle nutrition to make gains while still making weight for this meet. I'm thinking of a "zig zig" approach.
For the purpose of this scenario let's just say 4000 calories will maintain me at exactly 220lbs. 28000 calories a week. So I'd do 4500 on the four training days and 3300 on the three off days.
4500 x 4 = 18000
3300 x 3 = 9900
27900 total weekly calories
Would this approach be effective in allowing me to make some muscle and strength gains without gaining a ton of weight? Macros I'll have to figure out, but let's just assume some manipulation of carbs and fats. Anyone have any thoughts on this?
It sounds like you're just looking to recomp and/or just stay under 230 right?
@Perrin Aybara
ive used a calorie structure very simialr to that with great results. at the end of the day weight management is about calories in vs. calories out. taking in extra calories on a lifting day followed by a deficit on non lifting days will definitely help keep you at the weight level you want.
Also, for both you and @ROB581211 foam roll/lacrosse ball roll out your hips before lifting. it has helped me tremendously with hip tightness/soreness. roll them across the hip area and not up and down the hip area. helps break up all the gunk we have stuck in there.
If I were you I'd just bulk a little up to that weight from where you are now (which would only be ~5 lbs I guess right?) and look into a proven recomposition diet such as "ultimate diet 2.0" by lyle mcdonald. You might have heard of it. I'm not very familiar with it, but apparently there's nothing else like it in terms of results for athletes attempting to effectively recomp. It's not some magazine bullshit diet, it's a real, proven recomp method. Supposedly it's pretty difficult to stick to though... Just a thought.220 for the meet. I'd rather not have to cut much at all, but I guess I could afford to get to 225-227 tops.
You mean like side to side rather than up and down the hips?
If I were you I'd just bulk a little up to that weight from where you are now (which would only be ~5 lbs I guess right?) and look into a proven recomposition diet such as "ultimate diet 2.0" by lyle mcdonald. You might have heard of it. I'm not very familiar with it, but apparently there's nothing else like it in terms of results for athletes attempting to effectively recomp. It's not some magazine bullshit diet, it's a real, proven recomp method. Supposedly it's pretty difficult to stick to though... Just a thought.
exactly! if you have a ball it works alot better than a foam roller
@Perrin Aybara
Go to Walmart
Gold's Gym 5" Massage Ball - Walmart.com
its a tad bigger than a lacrosse ball but it will work just the same
I can't wait until about 6 weeks in. I should see some awesome recomp. I'm gonna be real low BF staying within reason to hit 198.