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Old 06-01-2010, 08:10 AM   #1
Connor Thane
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Strength gains while leaning out?

Hey guys, I've been focusing on strength gains for the past 3 months using wendler's 5/3/1 and following the programming over at strongislandsc.com (wfs).

I've been able to add 10lbs to my lower body lifts and 5lbs to my upper body lifts every mesocycle, and have been happy with my progress.

I have a little more fat than I'd like. (13-14%).
I'd like to get down to 10%.


HOWEVER,

gaining strength is more important to me than leaning out.

My question to you is, is it possible to make the same strenght gains I am currently while leaning,

or should I just set aside my leaning goals for the time being while I continue to add strength?

any advice is appreciated, thank you.
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Old 06-01-2010, 08:20 AM   #2
Brian Bedell
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Re: Strength gains while leaning out?

"leaning out" typically means that you will eat less, which will affect your ability to recover, which of course will affect your ability to add strength. So, as your bf is already pretty low, I doubt that you will be able to make the same strength gains while leaning out.

If I was you, and i have no clue what your diet is now, I would switch my food quality to all paleo without cutting quantity. Perhaps this will help you lean out without affecting recovery as you are still getting the calories.
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Old 06-01-2010, 08:47 AM   #3
Connor Thane
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Re: Strength gains while leaning out?

I've been eating paleo for about month now.

For the first two weeks my fruit intake was pretty limited and I had a high veggie intake. I noticed a little bit more definition in my abdominals, but was feeling a bit sluggish.

I upped my fruits and lowered my veggies, noticed an increase in energy performance, but a little less definition.

I think I'll probably swap back to high veggies, low fruit, and give it a month to see if my body can adjust to operating of less fructose....
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Last edited by Connor Thane; 06-01-2010 at 09:04 AM..
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Old 06-01-2010, 09:03 AM   #4
Eric Montgomery
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Re: Strength gains while leaning out?

More vegetables and less fruit will help with leaning--remember the fructose in fruit is sugar just like glucose or sucrose is. If your energy levels dropped when you did that before, go with something like sweet potatoes right after your workouts then try to stay with low-GI stuff throughout the rest of the day.

What is your protein and fat intake like? Quantities, sources, etc.
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Old 06-01-2010, 09:07 AM   #5
Connor Thane
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Re: Strength gains while leaning out?

I shoot for atleast 180g of protien a day.

Meats are whole eggs, chicken, lean beef, fish (when I can afford it) and turkey.

the only non-paleo item I eat is a PWO shake consisting of whey, creatine, and glutamine.

I try to keep a pretty moderate level of fats from almonds, avocados, almond butter, and olive oil.

I let myself have 3 "cheat" meals a week. (usually out of necessity and not for fun).
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Old 06-01-2010, 09:12 AM   #6
Eric Montgomery
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Re: Strength gains while leaning out?

Three cheat meals per week are enough to disrupt the improvements you've made in insulin sensitivity and introduce irritants like gluten, dairy, lectins, phytates, etc. which will mess up your digestion and nutrient absorption for the rest of the week. When you say they're out of necessity, what do you mean?
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Old 06-01-2010, 09:29 AM   #7
Connor Thane
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Re: Strength gains while leaning out?

I have a very busy schedule 50+ hour workweek,
coupled with other responsibilities, I sometimes find myself unable to get home for a meal...

Any suggestions for eating paleo on the go?
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Old 06-01-2010, 09:49 AM   #8
Ryan Earle
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Re: Strength gains while leaning out?

Quote:
Originally Posted by Connor Thane View Post
I have a very busy schedule 50+ hour workweek,
coupled with other responsibilities, I sometimes find myself unable to get home for a meal...

Any suggestions for eating paleo on the go?
I have several packs of Tuna Fish, some beef jerky and nuts. I keep them at my desk or pack them in the car.

For fruit/veggies I stock up on Larabars and eat them if I can't get hold of fresh fruit/veggies. Many "fancy" gas stations now stock carrots and stuff these days.
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Old 06-01-2010, 09:50 AM   #9
James Forshaw
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Re: Strength gains while leaning out?

I like to make my own wraps for when I'm on the go. Basically canned tuna with enough mayo to make it stick together, wrapped up with chopped cucumber and pepper in nori sheets (seaweed - negligible nutrition). Combined with a piece of fruit and nuts. Works a treat.
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Old 06-01-2010, 09:54 AM   #10
Eric Montgomery
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Re: Strength gains while leaning out?

Do you have a refrigerator and a microwave available at work? If not can you take a cooler with a few meals in there? Plus you should always have some fruit, nuts, beef jerky, etc on hand for when you can't do a for-real meal.

It's doable if you're determined enough to make it work--up until about 3 months ago I was working 70 hour weeks with pretty limited food selection there, so I'd cook stuff in large quantities over the weekend, put it in tupperware, and keep it in my work fridge to eat throughout the week. If I didn't have anything on hand, I'd take that as an opportunity to IF then eat a bigger meal when I got home.
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