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Thread: 5/3/1 go!

  1. #1021
    Registered User MKW's Avatar
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    What are you weighing in at right now?
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  2. #1022
    Registered User Filmbuff81's Avatar
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    Originally Posted by MKW View Post
    What are you weighing in at right now?
    need to update my profile. I am like 210 right now.

    I know what I have to do, but I get lazy once in a while hahaha.

    Back in February for my wedding I was like 170-175. After 2 weeks there I was like 182ish.

    I would like to get back down to around 180-85. It's one reason I have been experimenting with the Carb Backloading. I try to limit them in general. Otherwise I get puffy haha.

    I need to go get myself some lunch soon, but so far today I had a protein shake after my workout with some blackberries, strawberries, blurberries, and raspberries, 2 scoops of whey, and like maybe 1.5 cups of skim milk. I might end up switching the milk to almond milk or water again.

    So far at work it's been some almonds, water, and a protein bar I had kicking around.

    I've worked it out to where I think I'll need to be around 2300-2600 to cut down to where I want to be.

    My lunch usually looks like a chicken breat or dark meat, with either a salad or some hummus or guac. Usually lots of protein and I try to have some greens in there. Once in a while there's some potatoes haha.

    Last night Dinner was 2 pieces of salmon, roasted potatoes, a salad with homemade balsamic and avacado.

    But then I had a protein shake of just whey and a tiny bit of milk and a PB tortilla.

    I normally managed to fit the PB Sandwhich into my calories thanks to those high fibre tortilla's. Mmmmmmm PB tortilla.

    edit: 2300-2500 may be a bit on the low side
    Last edited by Filmbuff81; 11-23-2012 at 12:50 PM.
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  3. #1023
    Registered User hiimnotcool's Avatar
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    yeah, you could probably cut slowly at 2,700 calories if you wanted. you'd lose a little less than a pound per week with that number but you probably wouldn't lose any strength and could probably gain some in a lot of areas.


    dammmnnnnn, didn't know you were 210. lol you're a big dude. i'm 2 inches taller and only 5 pounds heavier. what would you put your body fat at?
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  4. #1024
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    5'10'' 210 lbs!? Damn! I would be one gigantic ball of fat @ 210 lbs XD
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  5. #1025
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    Originally Posted by Filmbuff81 View Post
    need to update my profile. I am like 210 right now.

    I know what I have to do, but I get lazy once in a while hahaha.

    Back in February for my wedding I was like 170-175. After 2 weeks there I was like 182ish.

    I would like to get back down to around 180-85. It's one reason I have been experimenting with the Carb Backloading. I try to limit them in general. Otherwise I get puffy haha.

    I need to go get myself some lunch soon, but so far today I had a protein shake after my workout with some blackberries, strawberries, blurberries, and raspberries, 2 scoops of whey, and like maybe 1.5 cups of skim milk. I might end up switching the milk to almond milk or water again.

    So far at work it's been some almonds, water, and a protein bar I had kicking around.

    I've worked it out to where I think I'll need to be around 2300-2600 to cut down to where I want to be.

    My lunch usually looks like a chicken breat or dark meat, with either a salad or some hummus or guac. Usually lots of protein and I try to have some greens in there. Once in a while there's some potatoes haha.

    Last night Dinner was 2 pieces of salmon, roasted potatoes, a salad with homemade balsamic and avacado.

    But then I had a protein shake of just whey and a tiny bit of milk and a PB tortilla.

    I normally managed to fit the PB Sandwhich into my calories thanks to those high fibre tortilla's. Mmmmmmm PB tortilla.

    edit: 2300-2500 may be a bit on the low side
    Originally Posted by hiimnotcool View Post
    yeah, you could probably cut slowly at 2,700 calories if you wanted. you'd lose a little less than a pound per week with that number but you probably wouldn't lose any strength and could probably gain some in a lot of areas.


    dammmnnnnn, didn't know you were 210. lol you're a big dude. i'm 2 inches taller and only 5 pounds heavier. what would you put your body fat at?
    you should check Dannys set up with Intermittent Fasting, along with myfitnesspal as tool to count calories and macros. Supereasy and effecient. Went down 3 lbs in one week..
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  6. #1026
    Registered User Filmbuff81's Avatar
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    Originally Posted by ulsak View Post
    you should check Dannys set up with Intermittent Fasting, along with myfitnesspal as tool to count calories and macros. Supereasy and effecient. Went down 3 lbs in one week..
    I was using MFP religiously up until Mexico and then the calorie counting got to me big time haha. I said "**** it" and sorta just tracked while trying to bulk up. But I am getting back into it now. But I may have to give IF another shot. I think it'll be easier with olympic lifting for me than when I was doing 5/3/1 and boring but big. I would burn out fast.
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  7. #1027
    Registered User Filmbuff81's Avatar
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    Originally Posted by Saintsqc View Post
    5'10'' 210 lbs!? Damn! I would be one gigantic ball of fat @ 210 lbs XD
    most of of it is in my legs and lower back.

    Even when I get lean it's tough to get rid of the luv handles haha.
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  8. #1028
    Registered User Filmbuff81's Avatar
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    Originally Posted by hiimnotcool View Post
    yeah, you could probably cut slowly at 2,700 calories if you wanted. you'd lose a little less than a pound per week with that number but you probably wouldn't lose any strength and could probably gain some in a lot of areas.


    dammmnnnnn, didn't know you were 210. lol you're a big dude. i'm 2 inches taller and only 5 pounds heavier. what would you put your body fat at?
    Yeah I have used so many different calcs haha. This is the one I used last time to cut and tended to be fairly accurate. http://www.cordianet.com/calculator.htm

    I was calculating at 3-5 days moderate exercise, but realized I should probably do 6-7 days hard exercise and I was more around 2800-2900 to cut. So I'll go with 2700.

    I would say I am like 20% maybe a touch higher a few weeks ago.

    But after that CBL prep phase and stuff I have noticed I am leaning down in my shoulders and chest right now. But mid section still hanging loose haha.
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  9. #1029
    Registered User hiimnotcool's Avatar
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    Originally Posted by Filmbuff81 View Post
    Yeah I have used so many different calcs haha. This is the one I used last time to cut and tended to be fairly accurate. http://www.cordianet.com/calculator.htm

    I was calculating at 3-5 days moderate exercise, but realized I should probably do 6-7 days hard exercise and I was more around 2800-2900 to cut. So I'll go with 2700.

    I would say I am like 20% maybe a touch higher a few weeks ago.

    But after that CBL prep phase and stuff I have noticed I am leaning down in my shoulders and chest right now. But mid section still hanging loose haha.
    awesome site. bookmarked it.

    good luck on your cut, man. it's hard to do haha
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  10. #1030
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    damn, ppl acting like 210 is massive, making me feel bad guys lolll
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  11. #1031
    Registered User Filmbuff81's Avatar
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    Originally Posted by samsont View Post
    damn, ppl acting like 210 is massive, making me feel bad guys lolll
    Haha you probably are looking quite lean at your current weight though I bet.

    How tall are you?
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  12. #1032
    Registered User Filmbuff81's Avatar
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    Originally Posted by hiimnotcool View Post
    awesome site. bookmarked it.

    good luck on your cut, man. it's hard to do haha
    Haha thanks. I was way out of shape last August when I finally started working out again and managed a decent cut with addition of muscle.

    Once I put my mind to it. It's not too bad.

    I just got last with my habits again.
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  13. #1033
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    Awesome workouts Film.
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  14. #1034
    Registered User Filmbuff81's Avatar
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    Originally Posted by Anthony21 View Post
    Awesome workouts Film.
    Thanks Ant! It'll be more entertaining when I know what I am doing! Haha
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  15. #1035
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    Hope the cut goes well, will be interested in this
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  16. #1036
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    Originally Posted by pastorpritch View Post
    Hope the cut goes well, will be interested in this
    Haha as am I
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  17. #1037
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    335x4
    295x5

    Clean high pull
    135 2x5

    Trying to stop myself from pulling too early and be more aggressive.

    Sorta worked, but still pulling early.

    Clean
    135x3
    155x3
    175x2
    180x1,1,0,0

    Bit tired at the end. I still look slow but at least I am getting under the bar better.

    Superset BB Row & RDL 180lbs 2x5

    Decent day overall. Gonna do some hang cleans and snatches tomorrow for some quickness.

    I am going to avoid Deadlifts for a bit since I think I need to focus on fast moves like high pulls.
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  18. #1038
    Registered User Saintsqc's Avatar
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    Woah!

    It must have been a hard work out!

    Whole body DOMS in coming!!


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  19. #1039
    Registered User Filmbuff81's Avatar
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    Originally Posted by Saintsqc View Post
    Woah!

    It must have been a hard work out!

    Whole body DOMS in coming!!


    Lol those will be accurate photos come tomorrow.
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  20. #1040
    Registered User MKW's Avatar
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    Originally Posted by Filmbuff81 View Post
    most of of it is in my legs and lower back.

    Even when I get lean it's tough to get rid of the luv handles haha.
    Yeah, I'm the same way. My legs and butt hold all of my fat, which allows me to get a bit heavier and have it look OK.

    Sick workout. Definitely curious to see how your squats progress with weight loss.
    "Making my own luck" towards a 1000 pound total:
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  21. #1041
    Registered User Filmbuff81's Avatar
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    Originally Posted by MKW View Post
    Yeah, I'm the same way. My legs and butt hold all of my fat, which allows me to get a bit heavier and have it look OK.

    Sick workout. Definitely curious to see how your squats progress with weight loss.
    I redid that calulator I posted an 15% BF will theoretically put me more around 190-195 than 185.

    So in that case I think Squats should hold fairly decent, because I was still squatting 3pps for reps even at that weight prior.

    Top end absolutel strength may end up suffering a bit.
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  22. #1042
    Registered User Filmbuff81's Avatar
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    Vid of one of my cleans today.

    Still too much arm pull.

    Hence hang cleans and hang snatches tomorrow.

    I am also thinking of buying two 20 or 25kh bumper plates an being them to the gym with me haha.

    That way I can drop **** all I want.





    Edit: Not gonna be too concerned on the arm bend after watching a bunch of Donny shankle a few others.

    Just going to continue to try and be aggressive and rip the bar.
    Last edited by Filmbuff81; 11-24-2012 at 07:34 PM.
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  23. #1043
    worker ulsak's Avatar
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    damn! good poundage..I'd like to incorporate PC into my scheme. However, which of the days would they fit best? Any advice?
    my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
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  24. #1044
    Registered User Filmbuff81's Avatar
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    Originally Posted by ulsak View Post
    damn! good poundage..I'd like to incorporate PC into my scheme. However, which of the days would they fit best? Any advice?
    When I was doing 5/3/1 I would do PC's before squats and Deadlifts.

    Great warmup to deads.
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  25. #1045
    Registered User Anthony21's Avatar
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    Awesome squats and cleans bro.
    Athletic Edge Nutrition Lead Forum Representative

    Disclaimer: The above post is my PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.

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  26. #1046
    Registered User Filmbuff81's Avatar
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    Originally Posted by Anthony21 View Post
    Awesome squats and cleans bro.
    Thanks Ant!

    I think I'll keep back squats first for a while when I do them to focus on building more leg strength.

    I want to toss 2 plates on those cleans, but gotta take it slow.

    Happy to finally have finally busted my 175 plateau.
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  27. #1047
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    oh right, looking good. definitely get the bumper plates. don't want to bang your quads/knees up with the bar.
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  28. #1048
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    hey man been lurking on here for weeks but thought I would say hi as you and I are both learning the oly lifts at the same time, I've got some vids as well in my log if you wanna check it out.

    180lbs looks good, from the little that I know I would say:

    - need to get your elbows through and under the bar more when catching
    - really explode with the hips and try to extend as much as possible when getting the bar up as atm looks like your holding back a little

    keep up the good work in here

    Jimmy
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  29. #1049
    Registered User Filmbuff81's Avatar
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    Originally Posted by bigjimmy123 View Post
    hey man been lurking on here for weeks but thought I would say hi as you and I are both learning the oly lifts at the same time, I've got some vids as well in my log if you wanna check it out.

    180lbs looks good, from the little that I know I would say:

    - need to get your elbows through and under the bar more when catching
    - really explode with the hips and try to extend as much as possible when getting the bar up as atm looks like your holding back a little

    keep up the good work in here

    Jimmy
    Yeah I still need to focus on exploding more.

    And I am hopping forward on cleans a bit, which is causing my elbows to be low.

    Which is tied to not exploding with the hips enough.

    Once I finally get that grooved in my head I think it'll come together.

    Thanks for checking in!

    Saw your cleans in the Oly section, and you definitely look far more efficient than me.
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  30. #1050
    Registered User Filmbuff81's Avatar
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    Originally Posted by xRequiem View Post
    oh right, looking good. definitely get the bumper plates. don't want to bang your quads/knees up with the bar.
    I just want to be able to limit so much eccentric motion so I can train more and not be so fatigued heading into my final sets.
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