Diet for 5x5

[ReneeG]

If one was planning on beginning the 5x5 routine, how would diet change if at all?
I had been lifting two days on, one day off and keeping a consistent caloric intake every day. Would a psuedo-cycle work best since lifting is only happening 3x/week? Or would keeping calories above matainence every day be best for recovery?
I have attempted to look for these answers already, so if I just need to be directed, let me know.
Thanks!

[smuggie]

In the info Matt posted (I think that's where I saw it.) there's a part where it says there's no way you can't gain weight doing 5 x 5, even if you're not eating at a surplus.

In my case I was already eating at a surplus when I started the program in May and continued to do so when I started the program. I've made some nice muscle gains since then. Before that I wasn't making as many doing a four-day, PL-type split.

I followed a cyclical scheme while bulking like I've been doing for the past 2.5 years whatever my goal was.

[Erik]

If one was planning on beginning the 5x5 routine, how would diet change if at all?
I had been lifting two days on, one day off and keeping a consistent caloric intake every day. Would a psuedo-cycle work best since lifting is only happening 3x/week? Or would keeping calories above matainence every day be best for recovery?
I have attempted to look for these answers already, so if I just need to be directed, let me know.
Thanks!

Muscle gains are very intimately tied to nutritional/caloric intake in drug-free trainees. So yes, you're going to want to take your calories above maintenance and I'd keep them above maintenance at least 5 of 7 days.

Just keep increasing them systematically (every couple weeks) until you start gaining. If you're not gaining, you're simply going to have to keep upping your calories until you do.

[ReneeG]

Thanks. That is what I was thinking!
Yay for calories!!!

[PowerManDL]

Yeah, that routine gets to be a real strain on the body especially after the run-up period (if you do the "intermediate" version). You won't want to be in a calorie deficit by any means.

[quickie]

FWIW, I have been doing 5 X 5 with a moderate deficit and I hit a new PR is deadlifts yesterday.

[PowerManDL]

Not saying you can't.

Just that it's a pain in the ass, especially gaining on the bench and squat, when you're not getting in enough food.

[quickie]

Not saying you can't.

Just that it's a pain in the ass, especially gaining on the bench and squat, when you're not getting in enough food.

Yea, it just seems like a solid no frills set up.

I can also see 5 X 5 or 4 X 6 or whatever becoming 2-3 of 5-6.

[smuggie]

I'm planning to start eating at a mild deficit as of tomorrow. I'm also going to be going back to the volume phase next week.

I had my food plan worked out to have two high days, two medium days and three low days. On one of my medium days I was planning to eat a bit more than 1.25 gr. of carbs per lb. of BW since it would be falling on a training day.

After reading the responses on this thread I think I'm going to rework my plan to have three high days, but only two low days.

We'll see how things go.

[quickie]

I'm planning to start eating at a mild deficit as of tomorrow. I'm also going to be going back to the volume phase next week.

I had my food plan worked out to have two high days, two medium days and three low days. On one of my medium days I was planning to eat a bit more than 1.25 gr. of carbs per lb. of BW since it would be falling on a training day.

After reading the responses on this thread I think I'm going to rework my plan to have three high days, but only two low days.

We'll see how things go.

I have been doing moderate carbs with a 5 hour refeed about every week. Carbs are also slightly higher on workout days because of the PWO meal. Seems to be working just fine.

[smuggie]

I have been doing moderate carbs with a 5 hour refeed about every week. Carbs are also slightly higher on workout days because of the PWO meal. Seems to be working just fine.
That might be another approach for me to consider.

But I still want to go with carb cycling and see where that gets me first.

[Jen]

I'm planning to start eating at a mild deficit as of tomorrow. I'm also going to be going back to the volume phase next week.

I had my food plan worked out to have two high days, two medium days and three low days. On one of my medium days I was planning to eat a bit more than 1.25 gr. of carbs per lb. of BW since it would be falling on a training day.

After reading the responses on this thread I think I'm going to rework my plan to have three high days, but only two low days.

We'll see how things go.


I think thats a solid idea :)
look forward to falling progress with this.
I personally loved 5X5 and made good gains and PR's.

[smuggie]

I think thats a solid idea :)
look forward to falling progress with this.
I personally loved 5X5 and made good gains and PR's.
My squat has gone up 11 lbs. since starting 5 x 5, which I'm super happy with.

My max DL went up 5 lbs., which I'm not so happy with. But, it's better than nothing.

My bench still sucks ass, though. :dry:

[ReneeG]

Smuggie:
That is awesome that your squat has gone up!
I like the idea of having more high days! I just like the idea of feeding my body(clean foods) the day after a heavy lifting session.
Do you do any cardio or are you strictly lifting only 3 days a week?
Quickie:Are you doing refeed on a training day?
Are you strictly 3x/week lifting as well?

[quickie]

Smuggie:
That is awesome that your squat has gone up!
I like the idea of having more high days! I just like the idea of feeding my body(clean foods) the day after a heavy lifting session.
Do you do any cardio or are you strictly lifting only 3 days a week?
Quickie:Are you doing refeed on a training day?
Are you strictly 3x/week lifting as well?

Yes, refeeding on a training day. I ideally having the carbs spread Pre-workout, PWO and PPWO. I am doing some SS 2-3 times a week. Nothing too intense.

[smuggie]

Smuggie:
That is awesome that your squat has gone up!
I like the idea of having more high days! I just like the idea of feeding my body(clean foods) the day after a heavy lifting session.
Do you do any cardio or are you strictly lifting only 3 days a week?
Quickie:Are you doing refeed on a training day?
Are you strictly 3x/week lifting as well?
I've been doing short interval cardio sessions 2-3x a week while bulking (to help with partitioning), along with prehab work, on off days.

I'm not sure yet if I'll be adding more cardio to the mix while I cut. If I do, it'll be moderately intense SS. I won't be doing HIIT.

When you say you like the idea of feeding your body the day after a heavy lifting session do you mean having a high day the day after?

[ReneeG]

No, I don't mean a high day neccesarily, I just don't plan on having a low day the day after, especially if it is a day in between training. I am not sure I will cycle per se. I will most likely have slightly higher carbs around workouts.
So kind of 3 "higher" days.
I am still working out the details.

[smuggie]

No, I don't mean a high day neccesarily, I just don't plan on having a low day the day after, especially if it is a day in between training. I am not sure I will cycle per se. I will most likely have slightly higher carbs around workouts.
So kind of 3 "higher" days.
I am still working out the details.
If you'll be eating at a surplus I'm sure you'll love the results you'll get with 5 x 5.

The two combined have finally put some much needed size on my butt after years of very slow growth in that area.

My ass is finally starting to get chunky and I love it. :clap:

[Aaron_F]

Smugster

You have a camera that has video ability, right?

If so, videoing your bench movement on one of the 5x5 days would be good, especially if you are going 5x5 with the same weight, video the later sets.

[smuggie]

Smugster

You have a camera that has video ability, right?

If so, videoing your bench movement on one of the 5x5 days would be good, especially if you are going 5x5 with the same weight, video the later sets.
No doubt my form can use improvement, but I think I may have found another reason why my bench hasn't improved today.

I did one-arm DB rows for the first time in a long time and discovered my lats on the left side are a lot weaker than on my right side.

When I do BB benching (incline or flat) I'm weaker on the left side than on the right, although it's less noticeable on flat bench.

I switched to incline DB benching for a bit a while back, but never felt any strength discrepancy. I couldn't figure out what the problem was, but after today I think I know.