I’m really digging our open thread. I know I had mapped out Saturdays, but life happens. Enjoy your NFL and MLB today. I know I will.
How integral are adding sprints to the 5×5 program? Can I shed fat by nutrition and weights alone?
Sprinting is totally unrelated to the 5 x 5 workout.
When I began my weight training program, I stumbled mentally and became antsy, unreasonably concluding that three days a week was not enough volume. I immediately implemented my sprints. Despite a clear understanding that the best program for adding substantial lean tissue is incrementally adding weight over time while optimizing for full recovery on off days, I added unnecessarily with my sprints.
This was the right move for me. My mind required the running. I recommend checking in with yourself. Are you able to stomach the off days? If so, you’ll enjoy a muscle-building ecosystem. You can focus on adding systems to burn fat when your body is in optimal condition to do so.
The muscle mass added with the 5 x 5 is the foundation for burning fat. Let me know how it goes.
Max:
Just wondering what you were consuming pre-workout?
These days, I’m much more cognizant of what I’m eating in general rather than what I consume directly before I train. I’m confident that if 90% of my meals consist of animal flesh or eggs, veggies and fruit, my focus is in the right place. A typical breakfast is 4-7 whole eggs scrambled in grass fed butter with shiitake mushrooms, 2 slices of Ezekial sprouted whole grain toast with walnut butter and black organic coffee. I generally train 90 min later, but I’m flexible around this. I have plenty of stress in my life. An added layer of rigidity does me little good. I suggest focusing on eating simple, whole foods and removing packaged processed ones. Apply these principles and you’ll find less need to eat the perfect meal pre workout.
Hey Kap I am currently in the midst of making some lifestyle changes mainly because I got tired of feeling like a slob. At the college I’m attending we use a meal plan which I love for conveience but I find it hard to eat clean as it basically has a cafeteria food feel to me. And as a student I am known to enjoy the odd cocktail once in a while. So my question is do you have tips for me on eating clean and making better choices in my after hours beverage choices.
This is easy for me. You may remember this from a January post:
If I go out to grab an Italian meal, I’ll gladly partake in a few glasses of red wine. After a long day of beach football, there’s nothing better than an ice cold lager and a giant burger. A few times a month, I’ll drink 2 or 3 glasses of whiskey on the rocks or straight (Monkey Shoulder out of the UK is my current favorite.) I don’t mix it because I lose the exquisite flavor and because, for a 1.5 oz. shot, I’ll consume 72 calories. I might pour a little more per drink, so I’ll push that number to 120 calories. I get to enjoy three drinks for 360 calories, which is pretty innocuous considering the alternative.
My suggestion is simple. Drink liquor straight with no mixers and don’t get waffled unless it’s a planned indulgence for you. In the event that you don’t know my take on indulgences, here you go.
You know what to do with the comment section.
Matt says
Hey Kap,
I know your stance on protein powders and the like. Recently I visited a trainer who insisted that I need to drink liquid forms of protein immediately following workouts. I suggested that I instead eat meat after workouts, as I was trying to avoid processed items like protein shakes but he told me that this won’t do, it has to be liquid. That food protein takes too long to metabolize and won’t be feeding my muscles quickly enough post-workout. Is there a more immediately absorbed natural liquid protein option? Or even, should I be just smiling and nodding at his suggestion and continue with my plan of getting my protein throughout the day via natural meat sources?
Ed H says
Ohhhhh, I can;t wait to read this answer. I bet I know it, but won’t spoil it.
Gabe Kapler says
No disrespect to your trainer, Mike, but I disagree. Read this about protein timing and check back in with me:
https://kaplifestyle.com/2014/04/protein-timing
Matt (@Matt1J) says
Kap,
What’s it like from a mental standpoint when a manager pulls the starter 1 out away from a shutout? I’m surprised half the team didn’t pummel Matt Williams (not me!) in the dugout right then and there.
Gabe Kapler says
Hey, Matt. I actually didn’t think it was such a bad move. We have data to support that after a certain number of pitches, performance diminishes. Sometimes a healthy, fresh reliever is better than even a dominant starter. Not always, often times.
Matt (@Matt1J) says
Yea I thought about and agree with you. It’s so easy to second guess. Personally, I would have left him in until someone reached base; especially one out away from a shutout. It’s one of those damned if you do, damned if you don’t situations. Hahaha!
Zach says
Jordan,
A tip for going out to bars: order liquor mixed with soda (carbonated water). That way you’ll have something to carry with you throughout the bar/house and lets you sip on it rather than downing shots. Make sure to order soda, though, and not tonic.
Matt (@Matt1J) says
Yea but the sugar in the soda will make you crave food; especially if you drink a lot.
Dina says
I think he means soda as in seltzer, not a coke or sprite or whatever. It’s just carbonated water, no sugar. A whiskey and soda with a few shakes of bitters and a lime is my go to if I’m not in the mood for beer.
Matt (@Matt1J) says
Oh OK, makes sense!
Zach says
Yep, Dina’s right. I should have specified. I’ve found 95% of bartenders give you the right stuff when you ask for a [blank] & soda.
Jordan Slade says
Thanks for the tips everyone!
Gabe Kapler says
Really appreciate the group chiming in here. Love it.
Mike H says
Gabe,
What’s your thought on the Bulletproof Coffee recipe for adding grass fed butter to your (their) coffee?
http://jezebel.com/butter-in-your-coffee-the-bulletproof-craze-explained-1591594091
https://www.upgradedself.com/bulletproof-coffee-kit-brain-octane-edition
Mike
Ed H says
Just enter bulletproof on the search box above…. https://kaplifestyle.com/2014/08/bulletproof-upgraded-coffee-beans
Peter Summerville says
Ed, great job digging back on that one. Great article!
kbeyazdancer says
This is a food question love: do you ever worry that your kids will fall into bad eating habits when they are not with you-say at a friend or relatives house? I had lot of friends growing up who let their kids eat whatever crap they wanted to and when I would go over after school or for sleepovers, they would tempt me to chow down on a bag of doritos or taco bell. For the most part, my parents trusted us. I was very good about saying ‘No thank you’.’ I did have one friend whose parents fed her fast food every night so before I went over my parents often made sure I had dinner and took a healthy snack with me.
And to clarify-I’m not talking about a cookie or two when I say they ate crap. I’m talking about Junk from Sunrise to sunset.
-Kelebek
Gabe Kapler says
I sure don’t stress that, Kelebek. I trust my modeling healthy eating habits will permeate those two men at the appropriate times. It is the old, “do as I do, not as I say” thing. Dig? See you tomorrow.
Mike says
Kap, on the 5×5 how do you breakdown the weight per set… Of course after doing it a few times you know where the final weight is for the last set so if your working weight is 225 for bench as an example, do you do 20% on set 1, 40% on set 2, 60% on set 3, and 80% on set 4? Just curious on how you are pyramiding up on the weight distribution for all of these moves.
thanks