Avls 5/3/1 log or 'How i'm trying to get north of vag'
Hi guys,
This is going to be my 5/3/1 training log. I've been lifting since jan 1st got immediately hooked, there's now nothing i love more. I did SS for around 3-4 months to get a base of strength. Then i did a push pull for a couple of months whilst eating at maintenance and spun my wheels because im stupid. Following this i did SS:ANP for a month whilst eating a lot and fat fucked myself. The last month i've spent cutting and got rid of the fat i added during that last month whilst maintaining strength gained but i'm still around 17-18% bf. That's not to say i haven't made any progress, i've probably gained around 8-9kg of lean mass in 7 months of lifting and i've gone from being ridiculously weak to just fairly weak.
You can find a journal of my last couple of months of lifting here:
What i've learned about myself is that:
1) i can still make linear progress but to do so i need to eat so much that i'm just going to get fat.
2) I can't make noticeable progress by eating at maintenance or recomping.
So my solution to this is to eat at a moderate surplus of +500cals with a ton of protein whilst doing an intermediate program and be satisfied with slow but steady progress and minimal fat gain. 5/3/1 seems to fit this bill perfectly.
I'll be supplementing with: creatine CEE, zinc, vit C, vit D, magnesium and cod liver oil. My diet will be mostly 3000-3500 calories of meat eggs dairy and nuts with some cruciferous veggies and sweet potatos for carbs. I'll probably make it more like 3500 on training days and 3000 on non.
My goals from now until new year are to gain upto 1lb a week whilst making strength progress on 5/3/1. I want to end the year 10-20lbs heaver than i am now, i figure if worst comes to worst and i gain 20lbs 10 of muscle 10 of fat i'll still only be 20% bf which is salvagable and i'll have made some real progress. Best case scenario is 10lbs of muscle gain with no fat. Either leaves me 12kg of muscle heavier after a year of lifting and of a respectable strength after 1 year of lifting.