re: The Greyskull Methods- A Primer

WEIGHT IN LBS PROTEIN CARBS FAT
160-180. 300 150 50
180-200 320 160 53
200-220 340 170 57
220-240 360 180 60
240-260 380 195 64
260+ 395 205 67


So above is good guidelines on cutting using greyskull methods. Not exact but pretty close.

At greyskull the 75g of carbs taken in the Peri-workout window doesn't count and is only taking after lifting sessions.

No carbs after 12 except during peri-workout.

I don't suggest keto with the greyskull methods. In fact I am getting off of keto myself. With the hard conditioning sessions it's too hard to have enough energy to make progress on the lifts.

Greyskull doesn't recommend intermittent fasting only fasted walking. But IF goes perfect with the schedule of greyskull. So either do the car cutoff or IF.

Cutting is going to be about the following in order:

Total Calories
Adequate protein
Burpee challenge
Fasted walking
Conditioning sessions
Intensity of the workout
Carb/fat ratio
Nutrient timing.

No sorry, wasn't clear. If using IF, all carbs come post workout on lift days, 1st meal on non lift days.

LINK

Croossfit + Greyskull Template

quote:

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Petey8

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In my opinion it's going to be hard to do what you want to do. I understand your question above, but when you aren't doing your own programming you are liable to run into that problem, and I don't know how your gym would feel about you picking and choosing what you want to participate in in the workouts. When you don't know the workouts until the day or so before at CrossFit it's going to be hard to tailor the Greyskull workouts to maximize results/prevent what you are describing.

Can you go to your cf box three times a week? Can you talk to your coaches and tell them you would like to run the base gslp as the strength portion? The gslp is pretty popular in cf considering it was developed when greyskull was a cf box. Some hate greyskull though because of the articles he has published since he left cf.

The best way to program it is the base lp plus weight chins three times a week plus the wod as conditioning. Keep the wod to 12 min time cap max.

Right now I am going on a mwf schedule. I have yet to bring up any changes because like you said, I don’t think they will go for changing up their programming.

If I were to take a break from cf and go strictly Greyskull, how long of a run do I make doing just that? Or can Greyskull be pretty much endless?

I'm confused, why do you advise those macros? I've never had ~2g/lb of bodyweight before and its definitely different for me. All the other calculators and advice seem to go lower for .8-1.2 g of protein/lb.

No, greyskull way is, up to 2g/lbs of bodyweight. This thread is the greyskull methods only and what they recommend.

Do I agree with, not to start with. I believe in using the least amount as possible that allows you to make gains. As you plateau you add protein. It's similar to how I recommend progressive overload for weights, same thing on protein requirements.

But in general I recommend really high protein compared to most people. Mainly for feelings of fullness and because protein is by far the hardest macro to store as fat when bulking. When cutting high protein allows you to maintain lean muscle and strength. And yes I recommend up to 2g per lbs of bw eventually working up to it like I described above.

Thanks for putting this together. I've been lifting since middle school with football (I'm in my late 20s now), but I'd spent the last couple of years really just screwing around and making 0 gains. I'd go to the gym and do this or that but not really make any progress. At one point about 3 years ago my lifts were pretty strong, but I strained my back a little and got scared away from heavier lifting and progression for a while. At the time I was doing Wendler's 5/3/1 and my DL was I think 455x3, Bench 275x1, Squat 365x1, and Press 175x1 at 183lbs. I'm currently still 183ish but my lifts have fallen pretty significantly. I'd done several LP's for a couple of years before getting into Wendler's, including Rippetoe's and Madcow.

I started your aesthetics version of the program 3 weeks ago and it's been great so far. I started pretty light, but I feel like I'm progressing well and I'm still hitting 10 reps on my last set of most of my lifts. My last two sessions were: Incline 175x10, Press 127.5x10, Squat 235x8, DL 245x9, Chins 20lbs x7. Incline and press have both clearly improved over the past few weeks along with chins. I'm still taking it easy on squat and DL because I'm concerned with re-injuring my back, but they're progressing too.

The daily work has been fun, and I honestly think that I'm already seeing some benefit from it aesthetics wise. I'm currently doing 55 pullups a day doing a few ladders of 1-5 then a few other sets throughout the day. For pushups I'm at 130 with sets of 23 then filling in the last few reps. I really like the idea of the AMRAP set on the backend, and the progression's been good. The LSU Urec finally has fractional plates so it's made the progression simple. I can imagine that a reset on this will be much less boring than something like Rippetoe's because there's always that potential to bang out 12 reps on something that you only did 7 of a couple of months ago. With other LP's, I found that doing 5 of everything for months on end is boring as hell. I like the slow progression on squats and DL's too. It just seems much more sustainable, and in the end that's the goal. If everyone could add 700lbs to their squat or whatever a Rippetoe's like progression is, then we'd all be Ronnie Coleman's.

I'll try to drop in here and give updates every once in a while. Anyways, thanks again for this thread. It opened up a program too me that I'd heard of but never really looked into, and I'm really liking it so far.

Started yesterday.
Great, instense first workout.

Doing "homework" and semi-intense jump rope/burpees this afternoon.

Thanks 777, needed something to keep it fun and break the monotony