(Part 3) Top products from r/Stronglifts5x5

I found the regular simple protein powders to be fine.

If you use a regular protein powder then make sure you're also taking 1 'heaping' teaspoon of creatine per day too.

I like the Optimum Nutrition Extreme Chocolate (https://www.amazon.com/Optimum-Nutrition-Standard-Extreme-Chocolate/dp/B000QSTBNS) but go with whichever you like the taste of best.

Make sure to get a shaker cup (like this: https://www.amazon.com/TOP-QUALITY-Shaker-Blender-14/dp/B01DTHWY5O ), it helps make sure it is good and mixed up.

I got this scale, when I started logging my meals: http://www.amazon.com/American-Weigh-AWS-1KG-BLK-Signature-Digital/dp/B002SC3LLS
It's small (passport size) and can be easily carried around (to the office etc.).
1000g of max. weight should be enough for most ingredients. Make sure to just place a light plastic bowl on it and tare it beforehand, as the scale is small.

The slow carb diet is a great starting point for eating veggies. If you have got a slow cooker (crockpot) you can't go wrong. There are tons of chili- or curry-like recipes that have a reduced amount of carbs and consist of only meat and veggies of all kinds. Those dishes taste amazing, don't actually require a carb-rich side dish (rice etc.) and you can sneak in a ton of veggies.

Once a week I prepare something I call "veggie and protein cake". I take a round glass casserole and fill it with 1lbs leafy spinach, bunch of spring onion, paprika, chili, cauliflower or broccoli add some bacon cubes and feta cheese, while layering the ingredients. I cover it with some grated cheese and stir 6-8 eggs, which I then pour all over the veggies to fill the whole casserole. Put it in the oven for 30min. at 320°F and you made your self a delicious veggie cake that will last you at least a week.

Regarding your cardio training intensity: I see nothing wrong with the cardio. Keep it up as long as your body allows it. I did that myself with running and hid a roadblock as soon as I reached 1x-bodyweight levels on my squat. My legs were just too sore to run 3x/week. Now I'm running once or twice a week and am back to some indoorcycling after my workout.

I'd recommend you to stick to the 3x/w 5x5 SL protocol. Your body needs to get used to the rhythm of a weight lifting break on the weekends. I had serious issues on my friday workouts, when my squats reached 260lbs and more. The two day recovery is often times more than needed and can make a huge difference for the next week.

I know it's addictive and it can be tempting to do more, but you'd be better off to throw in a stretching routine or some extensive mobility work or light cardio on Sundays.

Cheers

I think the misconception here is that since "as much as possible as quickly as possible" is what most people posting online are looking for, it can seem like that's mainly what those programs are all for.

But to seriously bulk up or go from "0" to "powerlifter" is a years-long endeavor.
SL 5x5 is a great program. Personally I love Wendler 5/3/1 . I have nothing bad to say about ICF but IMHO it's basically SL 5x5 plus more accessories to get those beach muscles.

Based on your description of your buddy, I'm assuming he's pretty novice. Sounds like he needs a program that's simple, that you just follow as prescribed. And something that hits some large compound movements. Those kinds of exercises will help with strength + posture. Lethargy too, although diet + weight loss (not sure, no stats) will also help.

Also, on the pain: is cardio = running? Or even lower impact cardio like elliptical/biking? Just trying to get an idea. All 3 of the programs I listed feature squatting heavy, which can help strengthen the legs, could also hurt knees (especially with bad form). I highly encourage it, it's helped me with my legs, but you do want to be cautious about form.

Honestly, I'm probably no the right person to ask. This is my first power rack.

My opinion as a first time buyer? No regrets. I see all the other power racks out there from the $1000 ones with the cable setups to the $150 wood DIY setups. This rack is perfect for starting out with 5x5. I am not doing any auxillary exercises (as recommended for beginners in the 5x5 routine) so I don't need any of that stuff. The first set of aux moves I plan to add are leg raises and chin-ups which can both be easily done with this rack without purchasing anything else.

The only thing I suggest is you buy some better j-hooks. I just recently bought these and I love them. I also plan to add some of these plate holders at some point too. Any attachment that fits a 2"x2" power rack with 1" holes with fit these. I've also see some previous sales on the rack itself where they go for sub$200. You just can't beat it if you are't going to out-weight it.

I'm talking about something like these.

I can't comment on whether these are the best (or best value) out of the various options available, so do your research if this is the way you decide to go.

Depends on who you are, and how much you want to spend, and what you're going to be doing with them.

Personally, I like something a little nicer for that price.

Here are a couple of options, both include the bar:
http://www.amazon.com/dp/B003LT8KDG/
http://www.amazon.com/dp/B000MX5ZS2/

In the end, weight is weight so long as it's accurate. Some weights can be off a little bit, or have the center hole milling off. When you get them put them all on a scale to make sure they're accurate. Probably good to start off with about 300lbs, a lot of sets start here. If you plan ahead now you can get a set you can add to later so you don't have a mixed bag of different manufacturers weights.

Never heard of Old Bay, thanks I'll check it out. If you haven't heard of it, try Tajin seasoning on your fruits/vegs to make them amazing.

I would recommend

Bench
http://www.treadmillfactory.ca/fit-505-fid-bench

Barbell for beginners
https://www.amazon.ca/Barbell-1000-Pound-Solid-7-Feet/dp/B001K4OPY2

The knurling on this is pretty great. Been using this for more than a year.

Also lock jaws instead of clamps.

If you're looking for shoes while on a budget, these two are pretty good:

Chuck Taylors

Reebok Lifters

I have the creamy vanilla and it's pretty good. If you're looking for a fruity flavor, mango peach is the way to go.

https://www.amazon.com/Isopure-Protein-Powder-Mango-Pounds/dp/B000E95HPA

Alpine Punch and Apple Melon don't have too shiny of reviews.

Don't under estimate your gains. I've been doing 5x5 for a few months now and I've definitely seen my thigh size increase. So much so others are noticing. Anyhow, many runners deal with chafing and there's specific Anti-Chafe Balm you can get. I've never tried it, but back in my Track & Field days we wore compression shorts and this resolved the issue as well.

I had similar symptoms three years ago, was diagnosed with chondromalacia patella due to weak hip adductors exacerbated by rapid weight gain. I started to notice it at work while going up stairs, exactly as you described. Losing the weight, wearing a knee brace, and physical therapy helped a lot. I still get it from time to time when squatting, I usually just cut 10 to 20 % off the weight and keep going while making sure my form is good. Go see an orthopedic surgeon or sports medicine doctor, it's a lot easier to not get hurt than it is to recover.

If you goal is to manage weight whether it is adding or losing the one thing that must be done above all else:

MONITOR AND PLAN YOUR DIET.

This is so easily overlooked by so many people. You will here the standard calories in and calories out discussion everywhere. If you are looking to build muscle and lose fat you need to ensure you are eating enough protein to where your body can maintain it's repairs to your muscles while still running a deficit to lose fat.

This can definitely be done. You don't even have to be a master at it. I am multiple pants sizes and about 15 pounds. As I started lifting heavier the weight loss slowed. I only care about strength gains and physical size. I am losing fat because my gut etc is going down. I am not seeing that big of an adjustment on the scale because I am not killing myself in the process.

I bought this scale https://www.amazon.com/gp/product/B004L6NTHU/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=1 and it helps me keep track of body composition. Turns out it is on sale with a 20% coupon too if you are interested. I monitor my body comp a bit and try to maintain my diet while hitting my routine. You are putting up good numbers on those sets. You will continue to build that muscle up as long as you are feeding it. Just lower the calories to cut in the process.

Yeah I'll definitely get a twist bar I've some bands I can use as well.

Would I need elbow sleeves as I'm currently using [Neo G strap](Neo G Tennis/Golf Elbow Strap - Support For Epicondylitis, Tennis/Golfers Elbow, Sprains & Repetitive Strain, Forearm Pain - Class 1 Medical Device - One Size - Blue https://www.amazon.co.uk/dp/B001M0A2LE/ref=cm_sw_r_cp_apa_i_SZ1iDbKSC9KMA)

If you can spare $20, http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ is essential reading. There's also a companion DVD at http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/B001U9FDP2/ but YouTube videos work nearly as well.

https://www.amazon.com/Starting-Strength-Mark-Rippetoe-ebook-dp-B006XJR5ZA/dp/B006XJR5ZA/ref=mt_kindle?_encoding=UTF8&me=&qid=

I got the kindle version

I work out with a buddy of mine who has shoulder problems, he uses one of these to help remove some strain from hanging onto the bar. Bodybuilding.com reviewed it, maybe to give you more insight if its right for you.

DL grip problems solved:

https://www.amazon.com/IronMind-1239-Strong-Enough-Lifting-Straps/dp/B001F1VCEG

Power Rack, oly bar, weights, bench. All you need right there.

Basically the same power rack my gym has.

Decent bench

Quality bar and enough weight to keep you busy for a couple months.

You can probably find some of this on CL for dirt cheap though. Especially the bar and weights since they are a PIA to move.

If you really have a lot of trouble with grip these things work wonders

http://www.amazon.com/Versa-Gripps%C2%AE-Weight-Lifting-Straps/dp/B002Y2S6K8