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Recently I started cutting and switched to 531 from SS.

On my leg days I do some plyos as well as some accessory exercises. 

I like the program except I feel I could do better by squatting more than once a week(twice would be optimal).

I don't like the option of squatting(light or heavy) on the DL day for couple different reasons.

How could I program it if I would like to squat twice a week while dieting( i will be ditching the 531). The goal is to maintain or even increase my squat.

Should I do a light day and a heavy day? Or same weight both days for either 3,3,3 or 5,3,1 at 80%,85%,90%?

Any ideas?

Thanks in advance

It's better to promote a discussion than use the gay emoticons. From my perspective, saying that fruit is bad after a workout really perplexes me, I've never heard that before and could similarly use stupid pictures to express myself but I'd like to understand where these beliefs come from. Sometimes opinions on matters like these are split into certain 'schools' of thought. So explain please

i'm gonna go out on a limb and say that the fruit PWO thing was about the last item on everyone's list of "things that are wrong with this post."

that said, i'm also curious what JC is talking about with that there fruit comment.

So perhaps explain what "you do not agree with" not what is "wrong with this post" because chances are you are "wrong."

I'm not a fan of dieting.

Quote from: Avishek on July 26, 2011, 08:42:22 am

It's better to promote a discussion than use the gay emoticons. From my perspective, saying that fruit is bad after a workout really perplexes me, I've never heard that before and could similarly use stupid pictures to express myself but I'd like to understand where these beliefs come from. Sometimes opinions on matters like these are split into certain 'schools' of thought. So explain please

i'm gonna go out on a limb and say that the fruit PWO thing was about the last item on everyone's list of "things that are wrong with this post."

that said, i'm also curious what JC is talking about with that there fruit comment.

You are a fan of lyle mcdonald but are curious about my comment?

I'll let you find the answer on your own, but I'll give you a hint. Fructose = bad (pwo), Glucose = good (pwo). Both are bad when mixed with raw milk because you don't want to spike insulin with fat. Avishek double fails.

There is a lot more to it than that though.

Protein spikes insulin too man. Guess fat and protein together will tend toward fat storage too? The insulin dogma is out of whack. Any diet that focuses on the insulin = fat storage argument has the blinkers on. There's lots of them too! Fat plus carbs is not evil. You'll gain weight on too much fat as well, irrespective of insulin.

Not a personal attack btw.

I agree fructose PWO is kind of redundant though. Fructose can only become liver glycogen. PWO is the time to take in protein and glucose, which go to muscle building and glycogen replenishment (respectively). If you love fruit choose a banana, which is more glucose rich than other fruit. Remeber sucrose (table sugar) is one part glucose, one part fructose and is therefore a pretty crap PWO choice too. Good for selling supps I guess.

AVISHEK that kind of eating is just calorie defecit by stealth. Fact is most people can't overeat on those kinds of foods and tend to be full on less calories. Try overeating on lean protein and veggies. You'll make yourself sick. This kind of approach to food is espoused as a magic way to manage your macros for weight loss. Its just calories in, calories out man.

I thought that's what you were hinting at; many people mistakenly believe fruit only contains fructose and so is bad post workout because you need glucose. Many fruits contain glucose, in high amounts. Fruit contains a wide variety of sugars not limited to just fructose, sucrose or glucose. Sorbitol, mannitol, ribose, xylitol are just a few other sugars.

http://www.cabdirect.org/abstracts/19800383753.html;jsessionid=7239C87A49B3F1B5A6708F76C141720D

 Some fruits contain mostly fructose like apples, and you can easily tell that they fill up your stomach but you stay hungry craving the glucose. So again, if you follow your instincts you can figure out apples post workout is not good for refueling, but one will satiate you. I don't have research but since liver glycogen is depleted from stress there's nothing wrong with an apple or two or three depending on hunger post workout. Probably a great idea for joint health too. (aspirin is based off of acids found abundantly in fruit)

Watermelon is more what I'm thinking of and it has a ton of glucose. Dates, raisins, mangoes, ripe bananas, berries (tend to have more fructose but stil have glucose) will all satiate you. Ripe honeydew melons are fantastic. Fruit is also cooling to the body, and that's important in the summer.


I posted my pictures, I was fatter in that pic than I am now, but then I was drinking milk and fruit, and your insulin hypothesis did not hold up. We're talking at a kindergarten level really, carbs, fat, insulin, all brosciency shit. Once you look at the whole food you see theres a lot more to it than fats carbs proteins and insulin. Raw milk contains short chain fatty acids, and CLA which all burn fat, so raw milk isn't that fattening as long as you on't drink 1/2 gallon at a time, probably not good for your joints or health to take in that much anyway. The reason I recommend eating till you're full on whole foods is that they just don't store as fat as much as things like bread, chips, processed junk, and other empty calories. Starches I forgot to include in my list but brown rice is fine

MJ: I'm not in a caloric deficit ever I eat till i'm full. Not recommending fruitarianism here, but there's another myth that you can't get calories eating fruit.. that's because people's notions of eating fruit is like 1 banana,  or 1 orange, etc. After a workout I cut open a watermelon, and take a spoon, and drain 1/2 of it or more. Then I finish another 1/4 before bed, this is for like a 4 oclock workout. I probably got like 1000 cals form the watermelon.

http://caloriecount.about.com/calories-watermelon-i9326?size_grams=4518.0

If I eat half, that's like a good 6-700 right there.
3 dates could contain 120 cals, so you do the math. I would eat in the past 7-15 after workout with other fruit.

And dieting while squatting is a stupid idea for your HPA axis, for your thyroid, for your testosterone levels, and life in general. Just take short rest periods, get your HR up and you'll burn fat as long as you keep fat low PW get carbs in. I consistently overtrained the past 3 years (not this summer) due to not eating enough and trying to maintain a low weight, and heavy lifting/training. Not good for you for over like a day.