I’m really digging our open thread. I know I had mapped out Saturdays, but life happens. Enjoy your NFL and MLB today. I know I will.

Terry:

How integral are adding sprints to the 5×5 program? Can I shed fat by nutrition and weights alone?

Sprinting is totally unrelated to the 5 x 5 workout.

When I began my weight training program, I stumbled mentally and became antsy, unreasonably concluding that three days a week was not enough volume. I immediately implemented my sprints. Despite a clear understanding that the best program for adding substantial lean tissue is incrementally adding weight over time while optimizing for full recovery on off days, I added unnecessarily with my sprints.

This was the right move for me. My mind required the running. I recommend checking in with yourself. Are you able to stomach the off days? If so, you’ll enjoy a muscle-building ecosystem. You can focus on adding systems to burn fat when your body is in optimal condition to do so.

The muscle mass added with the 5 x 5 is the foundation for burning fat. Let me know how it goes.

Max:

Just wondering what you were consuming pre-workout?

These days, I’m much more cognizant of what I’m eating in general rather than what I consume directly before I train. I’m confident that if 90% of my meals consist of animal flesh or eggs, veggies and fruit, my focus is in the right place. A typical breakfast is 4-7 whole eggs scrambled in grass fed butter with shiitake mushrooms, 2 slices of Ezekial sprouted whole grain toast with walnut butter and black organic coffee. I generally train 90 min later, but I’m flexible around this. I have plenty of stress in my life. An added layer of rigidity does me little good. I suggest focusing on eating simple, whole foods and removing packaged processed ones. Apply these principles and you’ll find less need to eat the perfect meal pre workout.

Jordan:

Hey Kap I am currently in the midst of making some lifestyle changes mainly because I got tired of feeling like a slob. At the college I’m attending we use a meal plan which I love for conveience but I find it hard to eat clean as it basically has a cafeteria food feel to me. And as a student I am known to enjoy the odd cocktail once in a while. So my question is do you have tips for me on eating clean and making better choices in my after hours beverage choices.

This is easy for me. You may remember this from a January post:

If I go out to grab an Italian meal, I’ll gladly partake in a few glasses of red wine. After a long day of beach football, there’s nothing better than an ice cold lager and a giant burger. A few times a month, I’ll drink 2 or 3 glasses of whiskey on the rocks or straight (Monkey Shoulder out of the UK is my current favorite.) I don’t mix it because I lose the exquisite flavor and because, for a 1.5 oz. shot, I’ll consume 72 calories. I might pour a little more per drink, so I’ll push that number to 120 calories. I get to enjoy three drinks for 360 calories, which is pretty innocuous considering the alternative.

My suggestion is simple. Drink liquor straight with no mixers and don’t get waffled unless it’s a planned indulgence for you. In the event that you don’t know my take on indulgences, here you go.

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