2012-10-04 workout – Wendler 5/3/1 program – cycle 14, bench press 1

/ hsoi

I need to change up some things on the diet front.

“Week 1”

  • 5 reps – Bench Press (working max: 235#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x120
    • 1x3x145
    • 1x5x155 (work)
    • 1x5x180
    • 1x5x200
  • Asst. #1 – Bench Press
    • 5 x 10/10/10/8/8 x 135
  • Asst. #2 – 1-Arm Dumbbell Rows
    • 5 x 10/10/10/10/7 x 70

The workout itself wasn’t bad. I only hit prescribed reps so I could have enough left in the tank to get thorugh the rest of the workout. But honestly, even then I don’t think I could have done many more. *sigh*

Oh, and don’t superset assistance work — saps too much energy.

On the diet front, I’m just drained. Physically and emotionally. I’ve made decent progress of about 10#, more to go. I’m wondering tho about some changes.

1. It sucks eating so little at a time. That really gets to me, because it’s not only not satisfying but it also leaves me never full and always hungry.

2. I’m still sore from Monday’s squat session. That’s not right, and directly related to the lack of food.

So I’m going to try some changes.

First, instead of 5 meals a day, go for 4. That makes each meal a bit bigger, which could help on the hunger front and making each meal a little more satisfying.

Second, I’m going back to Scooby’s Calorie Calculator and readjusting things to NOT have a 20% drop. Exactly what I’m doing isn’t in the calculator. I plugged in a bunch of different scenarios in terms of activity level, percentage reduction, etc. and have landed at about 70g protein, 70 g carbs, 15g fat per meal (4 meals). That theoretically still puts me at a deficit, but not as stark as I was before (about 45g p/c per 5 meals). That’s a big change.

I’m hoping this will still keep me in deficit and I’ll still see progress. I’m sure progress will be slower, but I’d rather have slow and tolerable progress than fast and miserable.

Plus I’m open to cycling a bit. Maybe do this for a month, then another month of heavy cutbacks. And cycle. Just find a way to make it managable… because right now, I’m miserable.

Funny thing tho. I’ve tried this for a couple days now and geez… trying to get that much protein and carbs per meal is HARD! Well, not always… give me a big steak and I’m fine. But breakfast gets kinda challenging at times.

2 thoughts on “2012-10-04 workout – Wendler 5/3/1 program – cycle 14, bench press 1”

  1. What exactly are you eating? It could be rather than changing to bulked-up 4 meals you could change the type of food you’re eating to make you feel more full. 70g of protein in one meal is a lot! How do you manage that?

    • Just keep chewing. 🙂 I mean, an 8 oz steak is about 70g of protein… that’s not hard to eat (for me).

      But what do I eat? It’s been things like Ezekiel breads and cereals, greek yougurt, brown rice, whatever veggies come in our weekly CSA box from the local farmer, fruit (apples, grapes), chicken, lean ground beef.

      Really, it is about quantity, at least to some degree. I’ve been used to eating a lot because my lifting work wants a lot of food to be successful. So going from 100 to 50 (metaphorically) is a big drop.

      But yes, trying to cram 70 per 4 meals is actually a bit of a challenge. Now that I’ve increased my macros slightly, I might actually go back to 5 meals to make things a little more manageable. I actually like 5 meals because having food spread out over the day keeps me a lot more level. So I’d really rather do 5. I’m going to do some more math this weekend.

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