Author Topic: Swolecats, Fitcats, Thincats, Cardiocats, even Yogacats  (Read 152124 times)

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Offline nicname

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Re: Swolecats, Fitcats, Thincats, Cardiocats, even Yogacats
« Reply #3425 on: April 29, 2019, 10:52:15 AM »
Thoughts on following program/ nutrition plan w/ regard to goals?

Goals: Maintain as much strength muscle as possible (gains left in DL, possible in other main lifts but bench, squat and OHP have stalled on previous program (https://www.t-nation.com/training/texas-method) while cutting weight/fat and eating at a caloric deficit. I've been lifting pretty regular/hard again since August and have made some pretty good gains in strength and body composition, but am still too fat and have basically maintained weight over this course of time. Made sure to eat tons of protein, but been pretty lazy with observing any caloric restrictions.

Current weight: 250
Current lifts: Squat 365x5, DL 375x5, Bench 290x5, OHP 180x5

Program: Modified 4-day split of Texas Method (Intermediate Progressive Overload)
Volume day = 5x5 at 90% of 5rm
Light day (for Bench and OHP) = 3x5 at 90% of volume day
Alternate Volume/Light for Bench/OHP week to week
Heavy day = 1x5 at +2.5 lbs for Bench, OHP and Power Cleans, +5 lbs for squat, +10 lbs for DL
DL and Powercleans are Heavy only 1 day per week

Example Week:
Mon:
Volume Bench 5x5 260
Accessory: Back Extension 5x10 BW

Tue:
Volume Squat 330 5x5
Powerclean 200 3x5

Thu:
Heavy Bench 292.5 1x5
Light OHP 145 3x5
Accessory: Chinups AMRAPx3

Fri:
Squat 370 1x5
DL 385 1x5

Cardio: I try to do 30 minutes of light to moderate cardio (shooting hoops, Eliptical, playing bball) after every training session. Swimming is also an option.

NUTRITION/day
Calories ~2,750
Protein 250g
Fat 75g
Carbs 265g

Additional background: I'm 37 and while the original Texas Method is a pretty aggressive Intermediate lifting program aimed at younger athletes I was able to progress on it for about 8-9 weeks in all lifts. I'm still progressing at the DL, mostly because I held on to the "only double-overhand grip" mantra for too long. I now use alternating grip. I'm hoping spreading some of the volume around through the week can help with recovery and loosen things up for any remaining minor gains.

Reducing the weight or sets on volume day is also an option should this still prove too much. I'm also debating dropping all my squat weights down a bit to work on form/depth. Who knows?
« Last Edit: April 29, 2019, 10:59:59 AM by nicname »
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Online wetwillie

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Re: Swolecats, Fitcats, Thincats, Cardiocats, even Yogacats
« Reply #3426 on: April 29, 2019, 11:04:32 AM »
How do you get 250 grams of protein a day? Shakes to the face all day? That’s always been my downfall in adding mass.
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Offline nicname

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Re: Swolecats, Fitcats, Thincats, Cardiocats, even Yogacats
« Reply #3427 on: April 29, 2019, 11:21:52 AM »
How do you get 250 grams of protein a day? Shakes to the face all day? That’s always been my downfall in adding mass.

I may drop that to 200. And I haven’t been keeping track. I’ll prob eat lots of chicken lol.
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Offline CNS

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Re: Swolecats, Fitcats, Thincats, Cardiocats, even Yogacats
« Reply #3428 on: April 29, 2019, 04:26:30 PM »
Gains in deficit are going to be minor and slow.  Best thing to not lose muscle is maintain a good protein level.  Figure out your lean body mass and hit 0.8-1.0 g per lbs of lean body mass.

To help satiation during cut, reduce carbs, get rid of sugar, get rid of processed food, and eat as much whole-ish foods as possible.  Keeps you feeling satisfied and not hungry longer.

Offline nicname

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Re: Swolecats, Fitcats, Thincats, Cardiocats, even Yogacats
« Reply #3429 on: April 29, 2019, 05:38:17 PM »
Gains in deficit are going to be minor and slow.  Best thing to not lose muscle is maintain a good protein level.  Figure out your lean body mass and hit 0.8-1.0 g per lbs of lean body mass.

To help satiation during cut, reduce carbs, get rid of sugar, get rid of processed food, and eat as much whole-ish foods as possible.  Keeps you feeling satisfied and not hungry longer.

Yeah, I’m about to be capped on Intermediate level gains anyway. I’m already stalled on Bench, OHP and now Squat. I prob have 20-30 lbs (3-4 wks) of DL gains left. My goal was to reach the point where linear progression stalls on all lifts before cutting. Just wanting to hold onto as much strength as possible while also turning myself into less of a fatass.

Honestly, the Texas Method is probably a bit aggressive for me at 37, but it is pretty tweak-able. I’ll probably end up using lighter weight on the powerclean and ditching it for or alternating them for Rows.

I’ve decided it’s prob best to stop smoking pot during this cut as well. I have a terrible sweet tooth when I get stoned.
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Offline puniraptor

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Re: Swolecats, Fitcats, Thincats, Cardiocats, even Yogacats
« Reply #3430 on: April 29, 2019, 06:27:15 PM »
move powerclean to before squat


Offline puniraptor

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Re: Swolecats, Fitcats, Thincats, Cardiocats, even Yogacats
« Reply #3431 on: April 29, 2019, 06:29:42 PM »
and switch to 5/3/1 for set/rep schemes and progressions

https://blackironbeast.com/5/3/1/calculator

Offline nicname

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Re: Swolecats, Fitcats, Thincats, Cardiocats, even Yogacats
« Reply #3432 on: April 29, 2019, 06:34:55 PM »
move powerclean to before squat

Scared to tire my squats.

Former schedule was:

Mon:
Squat 5x5 90% of 5rm
Bench or OHP 5x5 90% of 5rm
DL 1x5 new pr weekly

Wed:
Squat 3x5 90% of Monday weight
Bench or OHP 90% of Monday weight
Chinups
Back Ext

Fri:
Squat 1x5 new pr weekly
Bench or OHP 1x5 new pr weekly
Powerclean: 5x3 new Pr weekly

So, cutting out light squat day, spacing volume days, and likely reduce weight on pwr clean while also reducing rest for more cardio/explosiveness.
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Offline nicname

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Re: Swolecats, Fitcats, Thincats, Cardiocats, even Yogacats
« Reply #3433 on: April 29, 2019, 06:36:27 PM »
and switch to 5/3/1 for set/rep schemes and progressions

https://blackironbeast.com/5/3/1/calculator

That is on the table when returning to eating at a surplus. Tbh, I’ll prob get bored of doing this new thing before I’m done cutting, so I may just start a 5/3/1 before then. Good suggestion.
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Offline puniraptor

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Re: Swolecats, Fitcats, Thincats, Cardiocats, even Yogacats
« Reply #3434 on: April 29, 2019, 07:09:32 PM »
the explosive power movement will prime your CNS and chakras to CRUSH those squats.

but yeah that probably is too many power cleans to put before hand and will tire you out

Offline nicname

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Re: Swolecats, Fitcats, Thincats, Cardiocats, even Yogacats
« Reply #3435 on: April 29, 2019, 07:49:15 PM »
the explosive power movement will prime your CNS and chakras to CRUSH those squats.

but yeah that probably is too many power cleans to put before hand and will tire you out

Perhaps @CNS should chime in on this.
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Offline CNS

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Re: Swolecats, Fitcats, Thincats, Cardiocats, even Yogacats
« Reply #3436 on: April 30, 2019, 12:18:35 PM »
I don't do powercleans.  My personal rule is to do the most complex lifts first.  Squats, Dl's, Bench, Etc

I also do a crap load of warm up stuff before doing those things.  I do 100 kettle bell swings at 40# before touching any other weights. 

I then will squat bar x 15, 135x4, 225x4, etc until I reach the weight I am working on that day.

I also think you should look into a deload week once you stall, before giving up on gains. 

Offline nicname

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Re: Swolecats, Fitcats, Thincats, Cardiocats, even Yogacats
« Reply #3437 on: April 30, 2019, 02:17:45 PM »
I don't do powercleans.  My personal rule is to do the most complex lifts first.  Squats, Dl's, Bench, Etc

I also do a crap load of warm up stuff before doing those things.  I do 100 kettle bell swings at 40# before touching any other weights. 

I then will squat bar x 15, 135x4, 225x4, etc until I reach the weight I am working on that day.

I also think you should look into a deload week once you stall, before giving up on gains.

Very true on the deloads. As for the gains, I’m sick of being so fat.
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Offline DaBigTrain

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Re: Swolecats, Fitcats, Thincats, Cardiocats, even Yogacats
« Reply #3438 on: June 09, 2019, 09:28:31 PM »
I know everyone said Apple Watch was a waste of money for fitness, but I bought one today just because and I really like it.  I had it delivered this afternoon and went on a run and dig it.  Should have bought one sooner!