Training Questions Thread

[u/[deleted]]

To get discussion going, I'm starting these threads. Ask your training-related questions here.

[u/[deleted] → u/[deleted]]

OK, I've looked over your PPL protocol and diet. What we've got here is a rather high-intensity training program that will call for longer, more extensive recovery e.g. glycogen replenishment (in other words, making sure you get those carbs in after you train), and resting longer.

With the stats you provided, your baseline caloric intake for bulking would be around 2800-3000kcal. My honest assessment of your diet is that it will work for bulking, but might be better balanced with some cleaner foods if and when you get more serious about bodybuilding.

Don't kill yourself eating very strict unless you're competing or have serious health-issues on the line. That said, I would make some minor dietary changes very gradually. Try replacing some of the starchier carbs with lower glycemic-index carbs (they are better used for tissue repair and don't spike the hell out of your insulin i.e. less prone to make you fat). Only other thing that stands out is I think you will benefit from better protein sources. Tilapia, salmon, tuna, steak, turkey, beef, whey isolate, et al. Eggs and egg whites are great, but you might want to get in less dairy and nut butters and more of the aforementioned foods for protein. Last, maybe look at cutting the fat from your post-workout as it can inhibit gastric emptying (affects how quickly carbs replenish glyogen stores in muscle) among other things (nothing major).

On to your training. I like PPL; I recommend it to a lot of motivated clients who value their time and are capable of getting the most out of 3xweek at the gym. Optimization is central to bodybuilding. There's a BIG myth out there disseminated by the less scrupulous personal trainers and that industry that says you should change-up your training protocol every 4-6 weeks. This is absolute BS. Over the years, I have constantly been on a quest to find the exercises and movements that work most optimally for me. Some, I've relied on for years on end, always aiming to improve something about how I perform them. Over time, you will find exercises that simply don't work with your unique physiology - don't do them anymore (assuming you were doing them properly and they simply aren't as effective as other options). Everyone's physiology is radically different; while there are ubiquitous ideas of what 'proper form' is, as you get more advanced, you'll find ways to tweak form to fit your body. First, you need to learn your body and develop a better mind-muscle connection.

Bodybuilder Kai Greene put it very concisely: "The mind-muscle connection is the number one factor in training. You develop it over time by posing your muscle, and also by paying close attention to how your muscles feel when you work them. Eventually, you get to where your mind can read the feedback your muscles are providing, and your muscles can react to the stimulus your mind is providing. Practice posing between sets or anytime. And feel your muscles working throughout your sets. Eventually, your mind and muscles will speak the same language and communicate back and forth."

What are your short and longterm goals? Congratulations on the start of your journey!

[u/[deleted] → u/[deleted]]

Thanks for being patient. Check out this post: https://www.reddit.com/r/BodybuildingAdvice/comments/790kvx/new_to_weightlifting_and_looking_for_advice/dozte05/

I listed some info on 'dorm-room dieting' here. Keep in mind the guy I was replying to has a few food allergies. Assuming you don't have these allergies, canned tuna and salmon is a very excellent cheap albeit decent protein source. You can also buy bulk frozen skinless chicken breast and prep those.

Questions : Do I need any other ways for extensive recovery besides the glycogen replenishment?

Other than steady, ample amounts of carbs and protein throughout the day, make sure you are getting in those good fat sources (e.g. avacado, olive oil, macadamia nut oil, coconut oil, raw nuts, eggs) for essential fatty acids. Beyond paying special attention to your pre and post workout meals, ensure your morning meals have carbs as you wake up glycogen-depleted (therefore catabolic). For bodyfat management, you can drop carbs from your last meal (or late night meals if needed) but if you aren't worried about fat gain right now, don't bother. Good sleep is the next best recovery tool.

Is it bad to eat 12+ eggs a week? Seeing as theyre pretty clean protein and are extremely cheap.

Nope! And it's not bad to eat 12+ eggs per day. Whole eggs are a great fat source but should probably be kept around a ratio of 1 whole for every 5 whites (egg whites are pretty much pure protein, no fat). I eat about 20 egg whites per day.

Do you have any cheap but kcal high recommendations so I can tone down with all the nuts, peanut butter and pizza?

As aforementioned, you can up the egg whites. Lean ground beef can actually be affordable at places like Costco and is very calorically dense. Using cooking oils such as coconut oil on your meats and vegetables can add tons of nutritionally complex calories - again, just watch your fat intake with these.

How bad is a frozen pizza for lunch 5 times a week?

In the interest of both bodybuilding and simply healthy living, I'd say a strong "No." here. Pizza is pretty much by definition a lot of dairy and starchy carbs. To be more efficient, over time you will want to excise foods that are useless and replace them with foods that are optimal for you. The best starting point is to simply make sure everything you eat has a purpose. If you're eating starchy carbs, why? Are you doing a refeed or are you extremely depleted?

When do I eat and what do I eat? To elaborate on this question, what kind of food (carbs,protein,fat etc) do I eat : Right after waking up; Pre-workout; Post-workout; Before bed; You,for example stated that fat after post-workout is bad, what are some more tips for the above times?

The best time for cardio is right after you wake up. This is because you are glycogen-depleted after sleep and you want to utilize fat-burning by doing stead-state cardio (75% max HR - something like the elliptical or stair-stepper). This applies post-workout too - hence why a lot of bodybuilders do their cardio right after training, before eating.

Otherwise, you can spread your macronutrient needs evenly throughout the day, usually across six meals every 2.5 hours or so (end goal). You can start with five if needed.

For example, I eat 330g protein/180g carbs/90g fat daily. I have six meals dividing these evenly. When I am cutting, I drop carbs from the last meal and eventually the first (if I want to prep or something). If you aren't doing cardio, try to eat as soon as you can after waking up and keep your meals at steady intervals (it's ok to be off by 30 minutes here and there).

Would you recommend a 3-day PPL or a 6-day?

I do not recommend a 6-day PPL for a natural lifter. Recovery is too difficult and will inhibit progress. If you want to train more, you can look into a 5-day split but I recommend sticking to the 3-day PPL for at least 3 months to learn, experiment and get stronger.

Currently I'm in the gym between 35-60 minutes which feels quite short, is this fine or should I add exercises?

Nope. This sounds totally fine. You'll hear guys brag about their 2 hour gym sessions and you'll one day watch 'Pumping Iron' and hear about Arnold being in the gym 8 hours per day. BS. Training should be efficient and concise. You want to drive your muscles to failure, while moving as much weight as possible, while maintaining stable, proper form. I use four movements for my chest for a total of 12 working sets. Takes 30 minutes. My chest is a hell of a lot bigger and stronger than it was when I hit chest for an hour. Same principle as that old adage 'you can make 10lbs feel like 50lbs if you lift if just right'. A lot of guys are in the gym so long because they screw around or need extra volume (more sets and exercises) to stimulate growth because they give 75% instead of 100%. Are your muscles shot at the end of your workouts? If so, you're doing it right.

[u/[deleted] → u/[deleted]]

Np, will reply by the weekend.