The ADD's Log: Build Back Better

[The ADD]

Feels like a deload week

 

[The ADD]

About to hit some hill runs

 

[The ADD]

Good Upper Body Session:

Worked through 215 flat bench pres strong enough to move up. Blasted my back to hell for the rest.

 

[The ADD]

Lose three pounds the week of thanksgiving brehs

 

[raidersreceiver]

how many calories you eating? im at 200lbs trying to get to 160. Im 5'9'' and this app is telling me to eat 1600 calories but i think thats way too low

 

[The ADD]

how many calories you eating? im at 200lbs trying to get to 160. Im 5'9'' and this app is telling me to eat 1600 calories but i think thats way too low

I don't count anymore. I usually eyeball to 2000-2200 over the course of the week as a daily average. Days with harder sessions I may eat more and days that aren't as taxing tend to eat less.

Without knowing your exercise routine my non-expert opinion is that 1600 is to low. Personally I wouldn't deep below 1800 and that's towards the end of a long cut. If for nothing else you need room to move down if cutting is your method. The floor for a guy not competing in something isn't much lower than 1600.

I would go slower overall at higher cals that fuel your workouts instead of cutting to drop weight and not be able to train hard.

 

[Adam3000]

how many calories you eating? im at 200lbs trying to get to 160. Im 5'9'' and this app is telling me to eat 1600 calories but i think thats way too low

Do you work out at all?

Unless you are sedentary, there is no reason to drop below 2000 unless you get down to 165 or so and get stuck in a plateau

If you work out 4 days per week I would eat 2400 until you hit 180, then drop to 2000 until you plateau.

Or if you are impatient, start at 2000. That is less ideal because it doesnt leave much room for plateau busting wiggle room

 

[The ADD]

Hit a 275 single on front squat

 

[-G$-]

Hit a 275 single on front squat

 

[The ADD]

Experimenting with 5x5 squats as my warm up for every session regardless if it upper, lower or cardio work

 

[puppetmaster]

Experimenting with 5x5 squats as my warm up for every session regardless if it upper, lower or cardio work

that doesn't sound like a bad idea. Hell of a way to wake up ur nervous system and get the blood moving

 

[Adam3000]

Experimenting with 5x5 squats as my warm up for every session regardless if it upper, lower or cardio work

On upper body days I personally would make it 5X5 Zercher squats with a weight around 50 lbs lighter than your 5 rep max

Zerchers will ignite your upper body more I think

But they will possibly tax your upper body more, so its a double edged sword

 

[The ADD]

On upper body days I personally would make it 5X5 Zercher squats with a weight around 50 lbs lighter than your 5 rep max

Zerchers will ignite your upper body more I think

But they will possibly tax your upper body more, so its a double edged sword

 

[The ADD]

Down another 1.4 with this plan. I think I've found the path.

 

[The ADD]

Might need someone to define an upper up