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altus580 01-15-2008 12:24 AM

any advice
so here is what im doing i just had a question about cardio:

im dong the 5x5 i found on this website which is

Olympic Squats 5x5
Benching 5x5
JS Rows 5x5
***Weighted Dips (I added Those)
low volume tris n abs

Olympic Squats 5x5
Standing Mil Press 5x5
Deads 5x5
Pull Ups 5x5
Low volume bis n abs

Olympic Squats 5x5
Benching 5x5
Rows 5x5
***Weighted Dips (I added those)
low volume tris n abs

now my question is should i do cardio in between im scared if i do it then my legs wont have enough recovery time, and i wont beable to preform to full capacity on my lift days, i was thinking of just walking 30-60 minutes inbetween three days a week

here is my diet (i try my best im in Afghanistan and have to eat at the chow hall)

it usually looks like this though

Breakfast: (always the same)
5 eggs---1 cup oatmeal w/ raisins---Black coffee---water

Snack:Banana and Penut Butter (usually that)

Lunch: Whatever meat i can find (never Fried) Chicken Breast, Steak, Baked Fish, Turkey etc....i try to have a double portion of meat, and a salad, with only a sprinkle of cheese and one serving of dressing.

Snack: Whey (20 grams) or Albacore Tuna

Dinner: Same as lunch

Post Workout: Whey (40-50 grams)

(never any bread sometimes milk)

---im scared thats not enough protein, but how does it sound....what do u think about the cardio???

-----and just some info im not to weak, just on legs, i had to do my 5x5 squats w/ 185, i was stronger but broke my jaw and was out for 2 months....

thanks for the help!

Ross86 01-15-2008 05:59 AM

Considering the fact that you're in Afghanistan, I think you're doing pretty good with the diet. You might be a little short on protein. Aim for 1.5gr per lb of body weight. I did the same program that you're doing. I did high intensity interval training (HIIT) on the same days that I lifted so I could have Tue/Thur strictly for recovery. The HIIT kept it short and sweet...20 min of that was all I needed.

Make sure the squats on Wednesday are at 70-80% of Monday's weight. I figure you already know that, but just want to make sure.

hrdgain81 01-15-2008 06:01 AM

Good advice there, or even do Hiit on your off days.

BluEyedBitch 01-15-2008 01:13 PM

Walking is fine, it won't interfere with your recovery. I wouldn't do HIT though.

Your diet seems a little low on cals. What are your goals? Strength? Cutting?

Ross86 01-15-2008 03:11 PM

Why would you not do HIIT?

BluEyedBitch 01-16-2008 04:59 AM


Originally Posted by Ross86 (Post 46512)
Why would you not do HIIT?

Well I wouldn't do it. He's squatting 3 a week and adding HIT to that could be a bit too much for legs to recover properly. But everybody's different, if you're getting stronger while doing HIT, keep doing it.

hrdgain81 01-16-2008 06:03 AM

^^ interesting, for me its more taxing to do long duration cardio then Hiit as far as muscle recovery goes. Cardio vascular effects are obviously different.

altus580 01-16-2008 07:28 AM

basically im trying to put on some Mass, i lifted for a long time (2 years) the wrong way, doing all my body parts separate, neglecting legs, and barley touching Deads....but now im REALY serious about lifting, i love it, and now i know i need those big body lifts for mass and thats why i wasn't gaining mass, i did get stronger, WAY stronger, just not bigger, guess i need to add some more whey to my diet cause that's all i can do out maybe i'll just walk two days a week after my Monday and after my Friday sounds like that should be ok, right?? i really really appreciate the support in the Forums here, thanks to everyone!!

altus580 01-16-2008 07:33 AM

forgot to ask what exactly is the difference between the JS Row on Monday and Row on Friday, thanks again.

altus580 02-05-2008 05:56 AM

any one know what a JS row is, i just started week four and i've been doing bent over Rows..

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