Strength / Weight Training

In general he finds it doesn't carry over for general trainees and powerlifters.

triceps work

Not quite the answer to what you are suggesting, but overall I reckon one of my biggest disadantages in terms of progress is that for some reason my arms seem to me to be overproportionately strong compared to the rest of my musclegroups.
So that whenever my concentration wanders during exercise my bicep(s) take over the load, and I inadvertently fail to target the intended muscles.
For that reason I haven't done specific arm exercises (such as curls) for over 10 years, still the disproportionate distribution seems to just continue along with my progress regardless.

The best way to test that hypothesis would be if someone could suggest a sensible weight ratio of curls vs some other exercise.

Thanks to this thread I joined a gym and started StrongLifts 5x5 at the beginning of Feb. I've hardly ridden a bike since though 😫

And now I need some nutrition advice please.

I'm 6 weeks into the gym life from a 3 year background of fairly rigorous cycling (200+ miles a week) and in order to improve my core and upper body strength I started StrongLifts 5x5 and am happy with how it's progressing.

But I haven't a clue how many calories I should be consuming. 3 years ago I was 100kg then I dropped to 69 kg in 6 months from eating 1200kcal a day without watching macros at all and cycling loads but that left me what's called 'skinnyfat'
I am an average club rider, did some Crits and cross (middle of the results table kinda bloke) Decent legs, skinny arms and chest with a little pot belly.

5x5 has started growing my upper body and arms but I still need to shift the belly

My GF is type 1 diabetic so is lower carb higher fat in her diet and a gym regular so have just started the same

Currently I'm 80kg and 185cm

I use Myfitnesspal and am at 2300kcal and the following macros
carb 25% = 155g
Fat 35% = 98g
Protein 40% = 250g

I eat decent food, I suppose what's called clean, very little processed or junk meal, beer only on a Saturday but not loads or mostly red wine as it's lower carbs

So the help I need:
Is 2300 kcal a day enough for 3 days gym doing StrongLifts and 1 x kettlebell class and riding a bike 100 miles on the other days?
Do I increase to give me more 'fuel' to turn into muscle?
Will my belly decrease with high fat low carb and the above training regime?
Do I reduce kcal intake or will that leave me short of energy?
Or should I revert back to normal carb protein fat %'s?

Thanks in advance

Richard 🙂

Is 2300 kcal a day enough for 3 days gym doing StrongLifts and 1 x kettlebell class and riding a bike 100 miles on the other days?

If it was me, no. But it depends on your metabolism. Try it, measure the effect and adjust accordingly.

Do I increase to give me more 'fuel' to turn into muscle?

You can't maximise muscle growth whilst holding cal back for burning fat. Choose one goal or the other, or except there will be a compromise.

Will my belly decrease with high fat low carb and the above training regime?

If it was me, yes. But I'd expect my strength to decrease too. However, your dietary needs will be different to mine. However, you can't choose where your body takes fat from first.

Do I reduce kcal intake or will that leave me short of energy?

Depends on your metabolism, but 2300 sounds low already. You need to work out your maintenance requirements, which will take several weeks, and adjust from there. If you're losing weight, not seeing strength gains, suffering from poor recovery, getting ill or stupid niggling injuries you're probably under eating.

Hi Richard

This article may be of some use

https://legionathletics.com/how-to-calculate-body-fat/

If the info isn't all there done of the links should get you more info.

From memory, you should set your macros and intake and use MyFitness Pal to track them. Depending on what happens, modify the intake by +/- 100 Cal and see if that works. I am 49, 6 ft tall and 88 kg - my typical intake is around 2200 Cal and that is for maintenance. Currently I am not taking protein supplements as I can get it in my diet.

How are you finding StrongLifts? I have been doing it - on and off for a year and have recently started it again following a break due to injury.

Richard

Richard

Skinny fat article here -

https://legionathletics.com/skinny-fat/

Richard

Ahah. I'm very quad dominant most of us have something like that.

Hard to recommend an out of the box solution, as it may be form then too.

You do a lot of upper back too?
Chins, rows?

Guess who's back in the gym!

Cheers all
Raising kcal to 2500 for two weeks to see what happens

I've committed to the stronglift 5*5....

Progress at last

Bench 80kg
Deadlift 140kg
Squat 80kg (weak)

I don't understand how you can DL 140 and only squat 80. I know we are all different but the difference between my DL and squat is around 10-20%.

internetz advice offa someone with only a little experience.....3 sets is as good as 5 sets on the big lifts when you are starting out.

My big lift is 20 kg....

Good luck with SL. I think it is a great programme for beginners. Albeit, I am still a beginner after over a year!

Richard

I've deloaded on SL squats and rows to work on my form - warm up is fine - start added bigger weights and it all goes to pot. Ho-hum, patience was never my forte

Also - SL 5x5 Facebook group seem a good bunch

I've a big difference too...

Long upper legs is crap for squat, great for deadlift.

Widening stance and opening hips can help but that's quite a technical squat style Vs legs shoulder width apart and just hoof it up.

Perhaps running home today wasn't my smartest idea.

Im just crap at squats. really stiff hips and no strength in my legs. I'm getting better though.

Deadlift is more about back and core. I suppose I've got quite a strong back from doing lots of body weight stuff

I also think there is a much bigger psychological effect when doing a squat. I reckon a good chunk of people (myself included) could probably squat and extra 20% but get the willys.

I've got 90kg bench 5x5 back now which I'm please about but I've been squatting quite a bit less recently due to a couple of little niggles but DL has stayed there

I had to do 7.5 kg overhead press today.
I laughed.

You laughed - I thought you had typed 75kg!!! I almost cried.
I struggle with OHP and I am at 35kg which is about my limit at the moment.

Richard

I'm not too fussed about what my "numbers" end up being. I've been a skinny scrawny cyclist for so long, though that's been getting less skinny and less scrawny since 2015 really, anything is an improvement. Plus. I still want to race cyclocross this season.
CONFLICTED.