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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- Thread starter theprodgicalson
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Perrin Aybara
Master
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?
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?
ruckin
Well-known Member
It sounds like you're just looking to recomp and/or just stay under 230 right?
Perrin Aybara
Master
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.
Current stats:
30
6'2"
235lbs
(Probably a touch less after all the activities I did this weekend. Will weigh myself tomorrow.
I've been lifting for a little over 3 years now. With my first foray into powerlifting starting last September. Henry Rollins said it best, friends come and go, but 200lbs is always 200lbs. The gym is MY place and MY time I get to myself 4-5days a week.
I'll be competing in the 242 class. Plan is to continue this mini cut/recomp till I blast off. I'll be starting that stuff later than these guys as I'm doing another meet shortly after this one that is in December. Goal is to hit around 247-250lbs and do a small water cut. For lifts I'd like to see a mid 500 squat, lower 400 bench, and upper 600 deadlift. Would really like somewhere in the mid 1600 total wise
PRs are as follows
Squat- 507
Bench-375
Deadlift- 615
Diet has been roughly 3600 cals with;
320g of Protein
400g of Carbs
80g of Fat
This will adjust accordingly with I start my blast. I will most likely add 100cals/day for a week in a couple weeks and add in another 100 cals the following week and go from there.
Weight Training will be 4 days a week with 2 days of cardio/streching/GPP work. i will be doing tire flips, farmers walks, sled work on the cardio/gpp days HIIT style. Goal with this is to keep up with conditioning so my endurance is at its peak.
yesterdays Session
Deadlifts
495
12 sets of 2 reps
Pin Press
255
3 sets 10, 8, 7
4" Deficit Deads
395
3 sets 10, 9, 7
ill cover more of my warm up routine and stretching i do pre lifting in the next post. i spend about 15-30 minutes prior to lifting warming up.
30
6'2"
235lbs
(Probably a touch less after all the activities I did this weekend. Will weigh myself tomorrow.
I've been lifting for a little over 3 years now. With my first foray into powerlifting starting last September. Henry Rollins said it best, friends come and go, but 200lbs is always 200lbs. The gym is MY place and MY time I get to myself 4-5days a week.
I'll be competing in the 242 class. Plan is to continue this mini cut/recomp till I blast off. I'll be starting that stuff later than these guys as I'm doing another meet shortly after this one that is in December. Goal is to hit around 247-250lbs and do a small water cut. For lifts I'd like to see a mid 500 squat, lower 400 bench, and upper 600 deadlift. Would really like somewhere in the mid 1600 total wise
PRs are as follows
Squat- 507
Bench-375
Deadlift- 615
Diet has been roughly 3600 cals with;
320g of Protein
400g of Carbs
80g of Fat
This will adjust accordingly with I start my blast. I will most likely add 100cals/day for a week in a couple weeks and add in another 100 cals the following week and go from there.
Weight Training will be 4 days a week with 2 days of cardio/streching/GPP work. i will be doing tire flips, farmers walks, sled work on the cardio/gpp days HIIT style. Goal with this is to keep up with conditioning so my endurance is at its peak.
yesterdays Session
Deadlifts
495
12 sets of 2 reps
Pin Press
255
3 sets 10, 8, 7
4" Deficit Deads
395
3 sets 10, 9, 7
ill cover more of my warm up routine and stretching i do pre lifting in the next post. i spend about 15-30 minutes prior to lifting warming up.
@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.
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.
Perrin Aybara
Master
You mean like side to side rather than up and down the hips?
ruckin
Well-known Member
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
Master
I'll have to do some research on it as I'm not familiar with it. My discipline is pretty strong though. I'd assume I'll gain that much just in water by the time everything kicks in.
I've been to every sporting goods store in my area for a lacrosse ball and no luck. I need to just order one. I've got a foam roller though.
I think for now I'm going to drop a couple of my hip centered lifts and keep going with sumo deadlift. I'll drop hip raises and kettlebell deadlift in favor of something else. If that doesn't help I'll switch back to conventional as I have no doubt I can break that record with either form. I feel like sumo might have a slight advantage, but not worth it if it costs me time off for hip pain.
@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
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
Update for me from last night. Hamstring is hurting considerably worse than last night. It's not an agonizing pain but more a consistent dull pain unless I move wrong then get a sharp pain down my leg. Definitely gonna be taking some time off of legs. I don't need this getting any worse.
Perrin Aybara
Master
I'll check next time I'm there. It's a small-town Wal-Mart though, no joke that it's literally 1/4 the size of the super Wal-Mart stores. If not I'll order one soon, they're fairly cheap on eBay.
Forgot to include a pic in my Introduction post. this was me this morning after the morning routine.
ill get a back shot within the next couple days
ill get a back shot within the next couple days
Last edited:
Perrin Aybara
Master
I forgot to post pics, too. These were all taken in the last week. Weight between 214-218 at 5'10".
Well damnit I gotta post up pics now too
Alright here are some current shots
I'm between 210-215 in all of these
I'm between 210-215 in all of these
RodgerThat
New Member
Seriously guys the day after my cheat day your posting photos 
alright peer pressure got me in on it too I guess. Sat at 200.8lb this morning, think some water is starting to come in on my cycle or maybe it's cause I had 5.5k calories yesterday who knows. BF is off of a caliber don't know how accurate it is.
alright peer pressure got me in on it too I guess. Sat at 200.8lb this morning, think some water is starting to come in on my cycle or maybe it's cause I had 5.5k calories yesterday who knows. BF is off of a caliber don't know how accurate it is.
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.
RodgerThat
New Member
Think with my cycle I should be able to drop 5%bf and remain within 195-198 for sure definitely won't be as lean as you but I haven't spent any time being this big before so eventually. I'm thinking about going into a 5000cal weekly deficit for the next 5 weeks before I start my peak for the meet so I lose about 8lb then I can eat 400 cal surplus for the following 11 weeks into the meet and not have to cut at all going into it
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