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Hi Guys, Im now about six weeks into the backloading,prior to starting I was 173lbs 15.5%bf now im 164lb 12.5-13%bfwhich is good but I seem to be stuck at12.5-13% bf and want to get into single digits,while still gaining strength,after prepstage I started low with carbs 100g non workout 200g workout days and dropped some bf and gained a bit of strength back,However,I train mon,w,fri, sat sundays off but found with two days at 100g before mondays wo wasnt good not enough carbs and my strength had plateud so increased to 150g non wo 250g workout day to keep building strength this seems to be working as imGaining strength but not dropping bf as it is just staying the same,not sure whether to lower carbs again non workout days and just increase on workout days,I unsure because I dont want to ruin my strength gains as its taken me six weeks so far to get closeto were my strength was before.stats5ft 6164lbswo5 x 5 strength programprotein 170-180Carbs 150 - 250Fats 100-120g both days
I have experimented with hiit cardio on the treadmill post my 5 x 5 but it always affects my next training session so I stopped it other than that attempt no other sports except fishing and i don't think that will help lolI just enjoy strength training I train hard and push hard and thats it really I would happily add some hiit but like I say it always affects my strength,I had toyed with the idea of just on a friday after that session, and see what happens but the troble is I think it will just deplete glcogen levels for that night and with sat and sun being low carb it will carry over to mondays workout,I have experinted a lot with differant diets etc and the lowest I ever got was 10% bf but hit plateus all over the place,I am strict and true to my diet,and it has been a long time goal for me to achieve the ripped look but always get close but never quite there,its very frustrating but im not a quiter,just looking for some ideas as im running out other than drop to 30g carbs and drop a shed load of strength which sucks ass as its so hard to gain in the first place.
perhaps try the HIIT pre training.. or try doing low intensity cardio for 20 min or so 3x a week(especially if you have a desk job or one you don't move around much).. either is worth a shot.. might also want to consider mixing in higher volume stuff than just 5×5 training
Thanks its worth a shot,i am pretty active in my job as I'm an electrician and get around quite a bit,5 x 5 might not seem like high intensity but I'm lifting almost twice my bw and do a lot of warmup squats before my main sets so they have me on my knees,my workouts are like this:-SquatsBenchRowSquats Oh Press DeadliftsSo they are all big compound lifts with heavy weights but I get what you are saying so thanks.
not really about the intensity per say … just some people have very differen't responses to differen't forms of training.. if you are at a sticking point it may be worth exploring other lifting routines
I agree with Sano that if you want to drop into the single digits that you should do some low intensity cardio. You could avoid it if you really wanted to but it shouldn't hurt any workouts and is definitely beneficial for fat loss. You should also look into manipulated the carb values on your lifting days and off days. From your description you aren't doing anything on the off days that is really going to deplete your muscle glycogen so I don't see a reason to be having carbs on them unless you are trying to gain weight. I would stick to Sunday night for Monday morning, Wednesday night post workout, and Thursday night for Friday Morning (this could even be a smaller load due to wednesday nights load and no workout on thursday).On the strength note I would suggest reading this http://www.t-nation.com/training/biggest-training-lie. Your strength gains up to this point should be mostly neuroligcal adjustments your body is making to more efficiently recruit muscle fibers. Strength takes a long long time to accumulate and as you progress the harder it becomes to make even the smallest gains of 5 lbs. Your main goal seems to be shedding bodyfat into the single digits meaning strength will take a backseat to this. The more difficult a goal you pick to accomplish the more you need to focus on it and let off on other areas. This means your strength gains may be sluggish as you lean down (you should be focused on caloric intake and macronutrient manipulation) however, this doesn't mean they will stop as you will still be training. Just on a week to week basis you may not see much movement in your lifts but over a month or so you may get 5-10 lbs added or a few extra reps which is still progress.
If you have truly dropped 3%BF in 6 weeks, I don't think that's enough time at all to determine that you've gotten stuck and to warrant any changes.This is assuming bodyfat was measured with an accurate method like DXA or underwater, though, and not a bioimpedence feedback or calipers
I measured my bf with callipers and bioimpediance device,as I do not have access to any other means,but I have used the same devices before and after although i realise the overall bf values might not be that accurate i only take it as a guide for reference purpose i can see in myself that I have lost bf due to better body composition just can't tell 100% how much,the point is I'm fed up of being skinny fat and want to be lean and strong not strong and skinny fat and this is what I struggle with,also i do cycle my macros and pay very carefull attention to detail in order to achieve my goals but struggle to find the exact balance if there is one,i gain fat very easy so I have to be very care full with my carb intake.
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