Hi there
First time posting
some background:
last cycle was Test P & Var about 3-4yrs ago, last blood work was about a year roughly (right before the shut down) all levels were normal. Been consistently training for 10+ years, started at the local gym, transitioned to Crossfit (destroyed myself), switched to mobility & functional training to fix the injuries i sustained during Crossfit. Went back to 5x5 training along with the mobility & functional training and then the shut down hit with no access to a gym and minimal equipment at home I got into endurance sports (running and triathlons) now here we are a year later starting back up at the gym but still involved in running (about 20-25miles a week & cycling about 60 miles on the weekends) in addition to lifting 3 times a week (push-pull-legs).
strength gains have fell significantly which is understandable as i was cardio focused for a year, but muscle atrophy has been the real shocker I've lost significant definition that i was used to prior,
stats prior (shut down)
32 yrs old
5'-11"
210lbs
10% BF
current stats
33yrs
5'-11"
18% BF
fluctuate between 185-190lbs (depends on cardio volume per week)
Macros: 177P 127C 46F
I'm trying to find the sweet spot for my macro intake between lifting & cardio, the above right now seems low.
so my question are:
should i go back to the 5x5 training to help with strength & definition gains? or is there another program that I should focus on instead?
Would a test & eq cycle help with maintaining muscle mass with the amount of cardio i do and allow for the recovery needed to maintain the workload? I selected EQ since I've read that it improves endurance, is there a better suited cycle?
thanks for the help in advance, look forward to the advice
First time posting
some background:
last cycle was Test P & Var about 3-4yrs ago, last blood work was about a year roughly (right before the shut down) all levels were normal. Been consistently training for 10+ years, started at the local gym, transitioned to Crossfit (destroyed myself), switched to mobility & functional training to fix the injuries i sustained during Crossfit. Went back to 5x5 training along with the mobility & functional training and then the shut down hit with no access to a gym and minimal equipment at home I got into endurance sports (running and triathlons) now here we are a year later starting back up at the gym but still involved in running (about 20-25miles a week & cycling about 60 miles on the weekends) in addition to lifting 3 times a week (push-pull-legs).
strength gains have fell significantly which is understandable as i was cardio focused for a year, but muscle atrophy has been the real shocker I've lost significant definition that i was used to prior,
stats prior (shut down)
32 yrs old
5'-11"
210lbs
10% BF
current stats
33yrs
5'-11"
18% BF
fluctuate between 185-190lbs (depends on cardio volume per week)
Macros: 177P 127C 46F
I'm trying to find the sweet spot for my macro intake between lifting & cardio, the above right now seems low.
so my question are:
should i go back to the 5x5 training to help with strength & definition gains? or is there another program that I should focus on instead?
Would a test & eq cycle help with maintaining muscle mass with the amount of cardio i do and allow for the recovery needed to maintain the workload? I selected EQ since I've read that it improves endurance, is there a better suited cycle?
thanks for the help in advance, look forward to the advice
