2 questions

[kariev]

Hi laides, i have 2 questions for you: one workout related and one nutrition related

First: those that eat 4,5,6 meals a day how large are your meals/how many cals do you allow yourself in meals and snacks?

Second: how many cardio workouts are you getting in with STS? Are you separating your cardio and weight workouts or doing them on the same day? Or are you not doing cardio at all and just repeating each weight workout twice per week? I thought it may be fun to combine 3 meso 1 workouts and 3 meso 3 workouts per week so it would look like this

monday: meso 1 workout 1
tuesday: meso 1 workout 2
wednesday: meso 1 workout 3
thursday: meso 3 workout 1
friday: meso 3 workout 2
saturday: meso 3 workout 3 (plyo legs)

 

[morningstar]

Wow- fun would not be my word to describe that rotation!

 

[fit44]

Have you tried that rotation?

I think someone posted a similar rotation in the STS forum and SNM did not recommend doing that. .
I know it took a full week for my muscle to recover. During meso 1, I added in an extra leg day(plyo) but didn't do that for meso 2.

I did cardio separate from weight lifting, varying the intensity day to day.

I just completed 16 weeks (8weeks in meso 1-2) and decided to put meso 3 on hold until my next STS rotation early fall.
So, I went back to CLX this morning. Ummm, that workout was waayyy too easy for me after STS. Lifting upper and lower together makes it really difficult to get the same intensity. I had to do Burn Circuit 1- twice this morning to get a good workout. I'm amazed what STS has done for my overall fitness level. My body is shaping up very nice.
I'm going to stick with a very short CLX rotation, but I'm going to have to supplement with something else.

My point is, if you trust STS the way it is designed, you will be amazed by the results. JMHO

 

[MAYNARDSMOM]

Can't help you with the STS question but here's my eating breakdown:

Snack first thing before wo 4:30am 150 calories
Breakfast 300 calories
Mid morning snack 130- 160 calories
Lunch 400 calories
mid afternoon snack 260 calories
Dinner 250 - 350 calories

All of these are approximate, some may be higher on different days some may be lower. Total calories for the day is between 1500 - 1600. By each mini meal I am hungry. Water throughout the day & a glass of green tea at each meal - before/after or during depends on my mood/timing.

 

[kathryn]

I think that rotation could easily lead to overuse injuries or, at the very least, not getting effective results because of overtraining. In addition, if you do Meso 1 workouts one and two back-to-back, I think the upper body would not have enough recovery time.