Author Topic: Bodyweight management in the next few months  (Read 3722 times)

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Raptor

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Bodyweight management in the next few months
« on: November 23, 2010, 10:02:21 am »
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I am currently training for strength right now with a bodyweight of ~84 kg at 1.82m height. Bodyfat is ~15-16% I guess. My plan is not to worry about my bodyfat right now and keep on eating a lot etc to increase strength, and then shed the fat off in the spring, so I'm in optimum shape in the summer. What do you think about this?

I currently don't do any type of cardio and never did, other than the occasional 5 on 5 basketball and 3 on 3 stuff. I actually hate cardio from all my heart (almost to a literal level, I always feel like my heart will pop out and I will die during my running).

Is this plan a good idea? I could do some KB swings after my workouts but I'm basically dead after the workouts so I'm not sure if it's wise to put the heart to more work, more so cardio, after a heavy weight lifting effort. And also burn calories that I have problems getting in the first place.

LanceSTS

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Re: Bodyweight management in the next few months
« Reply #1 on: November 23, 2010, 11:34:21 am »
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 I think the gain strength at all costs approach at eating is a very bad move for you Raptor.  First, you are a primarily a single leg jumper and I would NEVER EVER NEVER EVER advise that to anyone with the primary goal of increasing their slj ability.  Second, I have read every journal entry you have ever posted, seen all of your posts and how youve responded/not responded to different means, and have as good of an understanding of who you are as an athlete as can be attained over the internet.  I 100% believe that if you take that approach you will a) feel worse than you currently do, which will become more demovtivational and lead to other issues, b) put yourself in a position where losing weight will be a very hard and demanding task, likely losing all gains made during that "bulking" period in your quest to get the weight off later, in turn creating a viscious wheel spinning cycle, and c) run into joint and health issues that make you lethargic and have more nagging pain issues than you currently do.

  There is absolutely no reason in the world you cant eat a solid "athletic" diet, high protein, mod to high fat, and lower, timed carbs, and gain a tremendous amount of strength while actually becoming even leaner and more athletic along the way. Shifting all the way to a gain weight regardless of the fat accumulated approach is not conducive one bit to your goals in the long run.  You could very easily go into gpp mode during this time, gain a massive amount of strength and power, and still be very athletic and explosive when you get ready to shift into a more spp mode later on.  The diet is really very simple, if you want to build more muscle tissue, up the protein and fat intake to a point that makes that possible, the high protein approach will be your best friend as an athlete, eating a bunch of empty calories will be your worst enemy.
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Raptor

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Re: Bodyweight management in the next few months
« Reply #2 on: November 23, 2010, 12:37:38 pm »
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Well yeah, I'm kinda currently doing that right now... my protein shake is 90% protein after the workout, as I figured I already eat too much carbs anyway so there's no reason to supplement with a protein shake that has a high % of carbs in it as well.

What do you think about the cardio thing? What should I be doing in terms of cardio and when? I really have no experience at all with cardio. Right now, 84 kg is a lot of weight. If I could somehow move towards 72-75 kg as my weight (my bone structure suggest, in my mind, this would be a great weight to be at) that would be tremendous... haven't been lower than 80 kg in 5-6 years.

Regarding what I said in the other thread, about one day of full squats and another of partials, one issue I currently worry about is:

1) I prefer to do the partials with a high bar position. This instead runs the risk of irritating my right knee. At the same time, I don't really want to do low bar with a heavy weight yet as that wrecks my wrists, elbows and shoulders...

AND

2) There's this thing that if I go with a heavy weight past a certain point, I might not be able to come back. Say I plan to do a 1/4 squat with 150 but I can't stop the weight quickly and high enough in one of my reps and I fail the rep... I don't want that to happen, not safe at all. I've usually seen people that do partials use a box under their butt to stop the momentum/for safety, but I don't have such a thing.

Thanks for the answers!

Raptor

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Re: Bodyweight management in the next few months
« Reply #3 on: November 23, 2010, 12:54:43 pm »
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Oh, I was also wondering this: if you eat a caloric deficit, yet a great amount of protein, can't it happen that you lose weight and build muscle at the same time? So body re-composition is happening? I mean, it would make sense, probably the weights on the bar would not increase but if they stay the same and the bodyweight is going down, then the relative strength increases so that's a gain in itself I guess.

LanceSTS

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Re: Bodyweight management in the next few months
« Reply #4 on: November 23, 2010, 04:08:25 pm »
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  Raptor, for the half and quarter squats I like to use a higher bar position too, more of a mid bar position similar to what Adarq uses, it supports the heavy loads really well without discomfort and still allows an erect torso position.  The combination of the low bar full squats and the high/mid bar partials has worked very well for us, before the low bar full squats there were alot more knee issues.  The extra hamstring work has helped tremendously in balancing out the extra quad work from the partials and combining the two has been awesome. 

  As far as cardio you could do a number of things, I would pick exercises and movements that aid in your sport goal.  Kettlebell swings and snatches are top notch, you can set a block of say 10 min aside and gradually increase volume as you adapt in the same time period.  For single leg jumpers, one leg line hops, low hurdle hops, single leg jump rope skips, and ankling are extremely beneficial.  Your getting some specific work capacity work for your more intensive jump training later on and will notice alot less aches and pains when you transfer the training focus. 

  You are right about the diet, if you eat a high enough protein content, keep the fat intake high enough to support the hormonal and other needs, you can build muscle while losing fat, the kicker is the carbs.  From what you said you are  doing it sounds very good, I have also noticed jumping pr's from you lately, hmmmm......  I wouldnt go away from something that is working very well for you to try something based around someone elses theories.  You can absolutely add weight to the bar and get stronger as well while maintaining a high protein/mod fat/ and low/timed carb intake.  Most of the time the athletes who go on a "bulk" in my experience actually end up with inferior results than the athletes who keep their protein intake very high and monitor the carb intake carefully.  You only have so much room for food that you can actually use, putting alot of trash in your gas tank fills the gas intake up but how much of it was actually gas?  You will be amazed at what the body can do when its given the right fuel, just as amazing at what happens when given the wrong fuel. There was a quote in the post adarq put up the other day that said "calories arent anabolic, foods are", I love that quote and believe its dead on.
Relax.