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No, it's not that you didn't know, just needing some guidance to get you along the right path. Best of luck to you.
btw should I wait to finish my 10 day calibration with the ULC or should I get right into CBL on training days?Thanks
btw should I wait to finish my 10 day calibration with the ULC or should I get right into CBL on training days?Thanks
How many days are you in it?
This would be my 5th ULC day.
Have you done the Prep Phase before? If no, complete the full ten, but dial training down after the 6th/7th day. If yes, start CBL on the 7th day.
Quick question… because for density bulking Kiefer says you can skip the prep phase… I am already on day 7 either way so it wouldn't matter but I am just wondering why.He also says that if you are bellow 15% BF and density bulking you should backload every day, even off days. Has anybody tried this? Even though with the new ice cream workout trevorx suggested I will only be training mon wed fri, I still play 1hr soccer on tues thurs, burning about 1,000 cal per session so maybe dieting at 1800 may be a little too low. I read from a guy that he would backload daily except for 1 or 2 days a week. I was wondering if that would have any negative effect.Thanks a lot and sorry for so many questionsss!
Quick question... because for density bulking Kiefer says you can skip the prep phase... I am already on day 7 either way so it wouldn't matter but I am just wondering why.He also says that if you are bellow 15% BF and density bulking you should backload every day, even off days. Has anybody tried this? Even though with the new ice cream workout trevorx suggested I will only be training mon wed fri, I still play 1hr soccer on tues thurs, burning about 1,000 cal per session so maybe dieting at 1800 may be a little too low. I read from a guy that he would backload daily except for 1 or 2 days a week. I was wondering if that would have any negative effect.Thanks a lot and sorry for so many questionsss!
First, to be honest, you probably wont burn 1,000 calories playing soccer. Just being honest.Secondly, you can backload everyday, but you probably don't need to and will make it a little hard to stay lean. You just don't want to under eat massively on your off days. Maybe just a slight caloric deficit.Also, getting on a good program if it's the first time you've ever done something like this, you will probably still have some noobie gains you can take advantage of.
I guess I will play it by feels like Kiefer suggests I can modify as I go.And you are right it may not be at 1k for the soccer, but 5v5 competitive soccer at 85+ degrees (I live in Miami lol) is probably around there. I have measured it about 4 or 5 times with the H7 from polar and I always get around 1k, but then again that is probably just an estimate.Thanks a lot again for the advice!
If you are switching your training routine to one of the suggested ones on the previus page, i would go with the Stronglifts 5×5 for a few months, then switch to the IC 5×5 down the a ways. The stronglifts workout has plenty of compound movements to buils strength and mass. Adding in all of the extras that IC 5×5 has right off the bat may cause some overtraining issues if you don't work your way up to it. They label it as a novice program, but I think it's more for intermediate lifters. I've been doing the SL 5×5 for several months and have been consistently hitting PRs on all my lifts and gaining muscle at the same time.
Personally, I disagree. I think IC5x5 is fine. Auto regulate your accessory stuff. If you go in one day and feel totally crushed after your main compound lifts then stop there. If you feel good do the extra work. If you are worried about how you look, SS will leave many areas lacking. Also leaves some structural imbalances.
Trevor, I respect your opinion and know that you have a wealth of knowledge that you selflessly share with members of this board, but I'd like to disagree with you on this point, and here's why…. I had tried alot of the one or two body part per day workouts focusing on one compound movement with a bunch of accessory work and really didn't make the gains I was hoping for on any of them. Once I started the SL 5X5, and the weight got heavy within a matter of a month or so (you start the program at 50% or so of max effort) it took my body longer to recover from each workout. Squating heavy 3 days a week and deadlifting one or two days a week along with the squats (and bench, rows, overhead press) really takes a toll on the central nervous system. My body was not used to all of those heavy compound movements. I think after six or eight months (a year maybe?), I would feel comfortable moving up to the IC5x5. The only thing I added to the workout was to alternate chinups and pullups on each back/chest day. I also think that unless you have a lagging or particularly weak bodypart, this program hits your arms, shoulders, traps, back, chest and legs with plenty of volume and intensity to grow. I would be willing to bet if the OP gave the SL 5×5 routine a shot, he would be happy with the results without any additional accessory work. I know I sound like a SL fanboy or like I'm associated with them in some way, but the truth is, I haven't made the type of strength and size gains with any other program like I have with the SL program. Not trying to be argumentative, just sharing my experience.
Ok so I have been doing M W F with the 5X5 Ice cream for about 2 weeks. I also play 1hour 5v5 soccer on Tues and Thurs, and sometimes Wed too. I am attaching some pictures so you can see my 2 week progress. I am backloading at 3k calories per day on my IC5X5 workout days and doing ULC at 1800 on my non workout days. So far the weight has stayed the same at 148 (bummer) but I am however looking better. Should I be backloading tuesdays and thursdays too? (the days I play soccer) I know keifer says that if you are under 15% and trying to bulk then you can pretty much backload everyday but I don't want to explode and start looking fat. My legs are still pretty skinny I look like a southern lapwing lol.Thanksss a lot!
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