Quote:
Originally Posted by tn81
Hey guys,
I recently started a strength program having never done one before (although I have lifted weights for about 5 years, usually 3-4 sets, 6-10 rep range, 1 min rest between sets).
I'm doing Rippetoe's 3x5 beginner's strength program (3 compound lifts per session, 2-3 mins rest between sets, 5 reps per exercise).
I've added 500 cals to my BMR as I am aware that a calorie surplus is needed to make strength gains too. I also want to add some muscle. Thing is, I was going to add an extra meal to my daily diet until I discovered my waist size had increased so much. I'm meant to be getting 3,400 cals but am only getting about 3,000. Yet my waist size has increased!
Here's the thing. I've put on weight but my waist size is also creeping up (1.5 inches in two weeks!).
I'd describe myself as an ectomorph but I've carried excess fat around my waist for years. I addressed it for the first time in the summer by sorting my diet for the first time and going on a cut. I had great results with my waist coming down almost 3 inches.
That was part one of my long term plan. This strength/bulking phase is meant to get lean mass up (without putting on too much fat) and improve strength.
I'm worried by the speed of the waist increase and if it were to increase at the same rate I'd be back to square one pretty soon. Is it normal???
I don't know why my waist size is expanding so quickly but maybe it's because of one of the following reasons????:
-I'm taking creatine twice a day along with protein shakes (I've heard you retain water with creatine. Perhaps it has led to temporary bloatedness?)
-My last meal is usually late (9 or 10pm) and it's carb heavy (usually pasta with chicken)
-Perhaps the program isn't taxing enough and maybe as I have more experience lifting I should opt for a more advanced strength program (5x5??)
-My diet is pretty good but there are fatty things I eat (cheese, the odd pizza, a chocolate bar here and there).
-Maybe I'm just not genetically suited to a bulk and I'll inevitably put on fat
Any help would be greatly appreciated guys
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You wanna know the truth?
In Most Strength gain programs (inlcuding very dear Rippetoe's) - you would never feel your heart beat increase, and breathing would be as shallow as during the sleep.
(Pardon my exaggerations - but its gets the message across).
For most ppl. this is not such a problem, because htye have decent metabolism, and theor body consumes calories, normally, however for ppl like you and me, we have slow metabolism, and if we don't burn it, we add it as fat around waist.
Clean eating or sh|t eating, nothing will help, because you have to eat excess of atleast 500 Cals. And that is getting added as lard.
Forget 5 rep programs, they would help you increase your lifts, but anything beyond that (= putting on muscles, reducing fat) is at god's mercy.
First of all why are you doing strength program?
Before you answer that - if you are planning to bulk - to put on muscles - would you care to have look at Hypertrophy inducing programs rather than strength training?
PS: are your bones thick or thin?