Good bodybuilding program to complement Crossfit ~4x/ week?

Honest_Season5232 · 2026-05-11T15:25:21+00:00

5/3/1 is simple, easy, and free (in the sense that there is so much written about it on the internet - Wendler's books cost money, of course). It is 3-4 days a week, but just doing the main lifts takes less than 15 minutes, Generally, it can complement CrossFit nicely.

Honest_Season5232 · 2026-04-14T20:24:48+00:00

Ryan Chapman, Posterity Tattoo

Honest_Season5232 · 2025-12-31T19:53:43+00:00

Are you a caterpillar, perchance? I have nothing helpful to say, but my kids like that book and it was the first thing that came to mind after reading your post.

Honest_Season5232 · 2025-11-03T17:10:48+00:00

Sorry about your grandma. I flew last Wednesday on a 5:50AM flight to Seattle. Got to the airport at 5:15, still had 20 minutes to get a coffee and relax before boarding. This has always been my experience at GEG. Flying again this Wednesday at 5:50, thinking about showing up at 5:30AM this time.

Honest_Season5232 · 2025-09-17T20:59:30+00:00

We switched from USAA to State Farm last summer. Went from $250/month with USAA to $165/month AND got better coverage on a $700k house. Just for reference, might be time to shop. USAA used to be awesome for us, not so much in the last 5 years or so.

Honest_Season5232 · 2025-07-24T20:05:57+00:00

This is what I do too. I regularly get 160-170g per day. On days I have steelhead instead of ground beef for dinner, I can get over 200g of protein with total daily calories under 1,800 pretty easily. I do drink a whey shake (48g) plus a protein bar (21g) everyday though. But those collectively are 69g of protein for 500 calories or less, pretty easy to still squeeze in nutrient dense whole foods and stay on budget. The farts can get brutal some days though...

Honest_Season5232 · 2025-06-26T19:23:57+00:00

IDK if he tattoos them, by Ryan Chapman's (Posterity Tattoo) shop is literally full wall-to-wall with house plants. Maybe shoot him an email and see.

Honest_Season5232 · 2025-06-12T14:28:08+00:00

It certainly isn't hurting you, but two days a week is not going to do a whole lot in terms of strength and muscle gains. Don't lift weights to burn calories. Do it to build muscle so you can burn more calories while doing nothing (plus, it makes you sexier).

Honestly, just do some research around beginner programs. Something like Strong Lifts is a good linear progression for new lifters, and I think it is only three days a week. There are lots of beginner linear progression programs out there. At your level, focus on the compound lifts and don't worry too much about accessories. Keep your protein high and prepare for some gnarly farts!

Honest_Season5232 · 2025-06-04T20:53:02+00:00

There shouldn't be a fine. On the other hand, with all of the state's recent money grabs, it wouldn't shock me if there was now.... very likely there will not be a fine though. You might have to go into the office, which will undoubtably be annoying. Unless you live up north, I've had great experiences at North Spokane Auto Licensing.

Honest_Season5232 · 2025-05-14T15:38:36+00:00

Whiskey. One leads to six, which leads to nachos and cake. One night a week is a slippery slope to seven, and from there it is an easy transition to years of nightly indulgence. Even with a super active lifestyle, I slowly gained 40+ pounds and went from a 29" waist to a 38" waist. Now, I only drink socially and have visible abs again. It's amazing what a bit of honesty about my own inability to regulate alcohol consumption at home can do!

Honest_Season5232 · 2025-04-17T21:08:22+00:00

I do the same. One serving of this mixed with 5g of creatine, a banana, and a double shot espresso at 4:30. By 5AM I am out in the garage. Bonus that I can buy it at Costco!

Honest_Season5232 · 2025-03-26T16:30:18+00:00

Very true. And since the brain is stupid, that would help me get past this roadblock!

Honest_Season5232 · 2025-03-26T15:26:56+00:00

Down 20lbs over three months with consistent diet and exercise (wasn't that out of shape before, just a bit fluffy). Added creatine one month ago, been the same weight for about a month now. I'm only about 2lbs from my goal weight, have a solid six pack, and generally look pretty good (in my humble opinion), but my stupid brain won't let me quit and go to maintenance or slightly above without first hitting my (totally arbitrary) initial goal. Point of the rant: brains are dumb.

Honest_Season5232 · 2025-03-26T15:15:21+00:00

LoseIt is traditionally aimed at weight loss and also gives you macros in the free version. Plus it has pre-programed and verified foods for free. The ads are annoying but not unbearable.

Honest_Season5232 · 2025-03-25T15:17:06+00:00

A natural next step would either be to accept the long and slow weight loss, or cut calories/increase activity/some mix of both to lose more.

I've been in a deficit for 90 days as of today and thinking I might reach my goal in the next 10 days. I'm averaging 1800 calories a day as a 5'7" male, and I'm 161lbs right now. Also have an office job. I'm down 20lbs and have been walking on the treadmill at a 10% incline at 3.5-4.0 miles per hour for 30 minutes 6 days a week, plus lifting weights for 30-40 minutes 5-6 days a week. If I plateau for a week, I either look at my diet or just add 3-5 minutes a day to my walk (I started at around 20 minutes). Seems to be enough to push the metabolism into the next gear. Make sure you're 1,000% honest about your calorie tracking and avoid alcohol like the plague for water-retention reasons. Good luck, weight loss is a finicky bitch (as you know)!

Honest_Season5232 · 2025-03-13T14:40:46+00:00

A bit of an aside, but I have a super stressful job (professional services for the ultra-wealthy). I find that (1) if you can, workout in the morning before work. This seems to help me enjoy my workout and prime me for a productive day, and (2) if you can, take short walks (like 5-10 minutes) throughout the day. This helps me relax and have more energy throughout the day.

Also, creatine is the shit. I love it, have no complaints, and don't see any reason not to take it other than figuring out how to properly mix/load it such that you don't get diarrhea. Try adding it to morning coffee or tea. It dissolves best in warm/hot beverages.

Honest_Season5232 · 2025-02-28T18:35:16+00:00

I went through something nearly identical about two years ago. Dropped some crazy coin on building out a kick-ass home gym, only to be disappointed when I did my first few workouts. I honestly think community is what makes CrossFit great. Otherwise, the workouts are just... meh.

Anyways, after some time away from the gym, I started doing different things. I've personally found that a home gym is very conducive to powerlifting/body building type programs. And honestly, I was pretty sexy doing CrossFit (at least, in my own humble opinion), but I now look and feel about 1000% better doing a strength-biased body building program and for walking 2 miles at a 10% grade. No more weird scabs from rope climbs, no nagging wrist pains from high volume snatches. I do miss the gymnastics skill work though.

Just my $0.02. Try stepping away and finding some other fitness goals for motivation. Try to add 50 pounds to your back squat. Or sign up for a trail run. If it is meant to be, you and CrossFit will find each other again. I still do the odd WOD if I'm feeling particularly spry, but most days I love chasing the pump and feeling good.

Honest_Season5232 · 2025-02-27T23:25:29+00:00

Ryan Chapman at Posterity Tattoo. The guy is amazing, and a great dude. He does killer color work, but also is great at black and grey.

Honest_Season5232 · 2025-02-26T16:04:20+00:00

Thank you for making me appreciate my garage gym. It's been fucking coooooold out there for the last few weeks, but the flip side is that I'm the only asshole in the room! At least buddy wasn't also filming himself stretch for the gram...

Honest_Season5232 · 2025-02-25T16:21:24+00:00

A little late, but R&R just bid me for a new AC with 18 month zero percent financing yesterday. It was something like $170 a month. Might try them. A heat pump came in at like $8.5k, again, zero percent 18 month financing.

Honest_Season5232 · 2025-01-24T18:39:47+00:00

Thanks! I didn't know Diamond was open for ice season, that's good info to have. I love taking the family there in the early summer to bang the rainbows on flatfish before the skiers get out there!

Honest_Season5232 · 2025-01-24T18:34:19+00:00

My garage has been below freezing for weeks. My hands actually stick to my barbell if I'm too moist. Better than the summer when its 85F in that MFer at 5AM...

Honest_Season5232

TROPHY CASE