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Hey, So goal is recomp w/a bias towards hypertrophy or even hypertrophy w/no fat gain. I'm currently about 25% body fat. I don't want want to cut/lose weight because I'm kind of tired of it right now. I did cns for 6 months w/decent results but like always, I eventually fall of the wagon and binge for 3-6 weeks and gain everything back. Anyway. I found a hypertrophy targeted olympic lifting routine which I started last week:MONDAYback squat 10x32 or 3 accessory leg exercises of my choice in 3 x8-12 schemeclean and jerk - work up to 1rmpush press 5x5TUESPower snatch 3x2power clean and jerk 3x2pullups 3x max reps2 or 3 upper body pullling exercises of my choice, 3x8-12WEDDeadlift 3x3bench 5x5pullups, 3x 75% of reps performed previous dayTHURSoffFRIfront squat 5x3lower body accessory work snatch, work up to 1rmpress 5x3upper body pressing accessory work 2 to 3 exercises, 3x8-12 schemeSAT2 position snatch 4x12 position clean 4x1push jerk + split jerk 4x1pullups 3x max repsSo if Im not mistaken I need starchy carbs the day before a workout and sugary/high glycemic carbs right after a workout right? I figured one starchy meal every day preceding a workout would be good like a burrito or noodles or pasta. And immediately following a workout I could have something like some kid's cereal w/fat free milk or donuts and milk. So if I workout M-W, F-S it would look like this:Sunday (no workout)- starchy mealMonday (workout) - high GI meal post workout, starchy meal about an hour after.Tues(workout) high GI, StarchyWed( workout) High GIThurs (no workout), starchy meanFriday (workout) high GI, starchySaturday (workout),high GIAssuming my protein intake and overall food intake is correct, does that seam right?
I really think you should try to stay ULC on your off days. I mean it's only 2 days out of the week and you can still eat a lot of ULC food. It will really help you keep fat gain at bay. I also believe that your body fat percentage you should only have carbs when you really need them as you probably have issues with insulin being at a fairly high bodyfat. Additionally pasta is not a good backloading food. It elevates insulin too long. Rice/corn pasta is ok though.Also if you are hypertrophy oriented, I wouldn't even do the olympic lifts. They are just a waste of time because you won't put on much size with them.
I really think you should try to stay ULC on your off days. I mean it's only 2 days out of the week and you can still eat a lot of ULC food. It will really help you keep fat gain at bay. I also believe that your body fat percentage you should only have carbs when you really need them as you probably have issues with insulin being at a fairly high bodyfat. Additionally pasta is not a good backloading food. It elevates insulin too long. Rice/corn pasta is ok though.Also if you are hypertrophy oriented, I wouldn't even do the olympic lifts. They are just a waste of time because you won't put on much size with them.
Yep. Stick to higher reps of compound lifts if hypertrophy is your main goal. Sure you can do an olympic lift in there as well but it shouldnt be the bulk of your routine.
So if Im not mistaken I need starchy carbs the day before a workout and sugary/high glycemic carbs right after a workout right? I figured one starchy meal every day preceding a workout would be good like a burrito or noodles or pasta. And immediately following a workout I could have something like some kid's cereal w/fat free milk or donuts and milk. So if I workout M-W, F-S it would look like this:
I think this is a little backwards. I would expect to get better results from sugary carbs on off days and starchy carbs after training, with some sugary carbs too though.
Sunday (no workout)- starchy mealMonday (workout) - high GI meal post workout, starchy meal about an hour after.Tues(workout) high GI, StarchyWed( workout) High GIThurs (no workout), starchy meanFriday (workout) high GI, starchySaturday (workout),high GIAssuming my protein intake and overall food intake is correct, does that seam right?
This is overthinking it quite a bit. I would go with iBob and eat ULC on the off days since you are training and backloading 5 days a week. I think you are a bit confused on the GI thing too. Starchy stuff is generally higher GI than sugary stuff. Id do the High GI/Starchy stuff earlier in the backload and have the sugary stuff last.
Well the routine is designed for lifters who want to go up in weight class. If you look at it, it gives compound movements priority while still allowing for some oly work. Plus on Mondays, Tuesdays and Thursdays it gives me room for some high volume work. I admit that if all one cared about was hypertrophy then something else would be better but olympic lifting is really what I'm into and I hope to compete someday so this might be my best option. Maybe I could modify the 5×5's and 5×3's to 3×8-10 or something. So only carbs on training days. Got it. Actually I can even consider saturday an off day since that's the only day that seems to be mostly power/oly and little strength. So let's say my training days are M-Thur with Monday being my highest volume day, when should I eat something like donuts and when should I eat something like a burrito? I was under the impression that immediately postworkout you wanted some kind of sweet treat.
Well the routine is designed for lifters who want to go up in weight class. If you look at it, it gives compound movements priority while still allowing for some oly work. Plus on Mondays, Tuesdays and Thursdays it gives me room for some high volume work. I admit that if all one cared about was hypertrophy then something else would be better but olympic lifting is really what I'm into and I hope to compete someday so this might be my best option. Maybe I could modify the 5x5's and 5x3's to 3x8-10 or something. So only carbs on training days. Got it. Actually I can even consider saturday an off day since that's the only day that seems to be mostly power/oly and little strength. So let's say my training days are M-Thur with Monday being my highest volume day, when should I eat something like donuts and when should I eat something like a burrito? I was under the impression that immediately postworkout you wanted some kind of sweet treat.
First of all, Burritos suck as a carb source. Tortillas are not very glycemic, so I would avoid them. We never want to eat low glycemic carbs. They are useless unless you want to experiment with pre workout carbs, which I wouldn't do at your body fat levels.Second, whether a carb is sugary or starchy does not matter. We want high GI carbs which could be a potato (starch), candy (sugar), or a combination (a donut). Keep in mind we want mainly glucose in a backload so if you stick mainly with starches you will be fine. What you want to avoid is backloading with pure sugar.Third, the least processed the meal the better. Don't backload with pure junk food. For instance, a good backload meal would be a steak, potatoes, and some cookies for dessert. Not a box of pop tarts and pixie sticks.
Awesome, got it. So how does this sound:Mon, Tues, Wed, Fri (training)ULC up until workoutwhey shake immediately post workout (could use fat free milk instead of water to get a better insulin spike if needed)30 minutes after whey shake, steak and potatoes or chicken and rice, cookies or donut for dessertULC for all remaining mealsThurs, Sat, Sun (off days)ULC all day. OR I could just skip backloading on friday and go ULC Thursday through Sunday. Maybe the carbs from Wed would be enough to get me through friday's workout.
Awesome, got it. So how does this sound:Mon, Tues, Wed, Fri (training)ULC up until workoutwhey shake immediately post workout (could use fat free milk instead of water to get a better insulin spike if needed)30 minutes after whey shake, steak and potatoes or chicken and rice, cookies or donut for dessertULC for all remaining mealsThurs, Sat, Sun (off days)ULC all day. OR I could just skip backloading on friday and go ULC Thursday through Sunday. Maybe the carbs from Wed would be enough to get me through friday's workout.
Sounds good either way. It looks like you got the hang of it.
Sorry to interrupt but will someone help my plan outDoing cbl sa 20% bf (might be just under) train in morning around 10Sun: backloadMon: train/ pwo (shake w/dextrose) ulcTue: backloadWed: train/ pwo ulcThu: backloadFri: train/ pwo ulcSat: train/ pwo ulc
If you're about 20% as you said, I would drop CBL and do CNS personally. Till you drop body fat and you get around 15% or so.Monday remove the carbs and keep to being ULC. Backloading the night prior to a morning session. Adjusting your carb count as needed.
Hry bob thankd fir the advice I want to try a good solid effirt of cbl sa. So I will keep my carbs clean rice, potatoes, crwam if rice. Perhaps being more strict with thr carbs will yirld better results
Hry bob thankd fir the advice I want to try a good solid effirt of cbl sa. So I will keep my carbs clean rice, potatoes, crwam if rice. Perhaps being more strict with thr carbs will yirld better results
That was Tex, not me ;). Anyways, I would just ditch the carbs in the PWO shake. I think CBL will work fine, but just keep the backloads very minimal.
Shit, sorry ibob. Anyways, minimal meaning times of backloading during the week or volume of carbs in a backload. Either way, i will pull it back a bit.
Shit, sorry ibob. Anyways, minimal meaning times of backloading during the week or volume of carbs in a backload. Either way, i will pull it back a bit.
I meant keep the carbs in the backload very modest. Probably no more than 200 g for you, at least at first. I am not a big fan of "skipping" backloads. I think if you are running CBL, then you should, well, run CBL.
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