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25.12.12
19.12.12
Gaining strength - Jim Wendler style!
As the title says my current goal is to gain strength.
To reach it I am using Jim Wendler's 5-3-1 program. I am currently in second cycle and am already seeing great results. It is just amazing how my strength is going up.
If you want to find out more about it just visit his website http://www.jimwendler.com/2011/09/531-for-a-beginner/
And some report on my progress. I am slowly gaining weight. I am currently at ~78-79kg. I aim for 82 kg maximum weight gain before starting to cut for competition.
I gained a bit too much in the last 10 days. I had an ear infection and had to stay at home. No cardio an no training. I did lower my intake but obviously not enough. Nothing to worry about. I should be at my short-term goal weight of 77,5kg in about a week or so.
Diet wise I am still following IIFYM which I think is excellent. I track my calorie intake with myfitnesspal.
My current macros are:
- 300 (+/- 15)g Carbs
- 200 (+/- 15)g Protein
- 60 (+/- 5)g Fat
And the most important fact.. I am still learning a lot of new stuff about training, nutrition, recovery, etc. I learned A LOT in competition prep but I have still got a lot to learn.
I find team 3DMJ's video posts very informative specially Alberto Nunez's Lean Gains video series. I made a Youtube playlist.
To reach it I am using Jim Wendler's 5-3-1 program. I am currently in second cycle and am already seeing great results. It is just amazing how my strength is going up.
If you want to find out more about it just visit his website http://www.jimwendler.com/2011/09/531-for-a-beginner/
And some report on my progress. I am slowly gaining weight. I am currently at ~78-79kg. I aim for 82 kg maximum weight gain before starting to cut for competition.
I gained a bit too much in the last 10 days. I had an ear infection and had to stay at home. No cardio an no training. I did lower my intake but obviously not enough. Nothing to worry about. I should be at my short-term goal weight of 77,5kg in about a week or so.
Diet wise I am still following IIFYM which I think is excellent. I track my calorie intake with myfitnesspal.
My current macros are:
- 300 (+/- 15)g Carbs
- 200 (+/- 15)g Protein
- 60 (+/- 5)g Fat
And the most important fact.. I am still learning a lot of new stuff about training, nutrition, recovery, etc. I learned A LOT in competition prep but I have still got a lot to learn.
I find team 3DMJ's video posts very informative specially Alberto Nunez's Lean Gains video series. I made a Youtube playlist.
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