repkin
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Posted by u/betaalanine_bro··Training

CSCS + ex pro hockey, how to transition to lifestyle lifting?

TL;DR: Looking for advice on transitioning from performance-based lifting to a lifestyle approach.

I've been lifting for 5 years and coming from a pro hockey background, I've always trained for performance. Now that I'm shifting to more of a lifestyle approach, I'm curious how to adjust my training and nutrition to fit this new focus. What are some effective strategies for maintaining muscle while managing recovery and overall health? Any science-backed recommendations on volume, frequency, or specific supplements to consider? Would love to hear your insights!

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u/recipequeen44·

Meal prep is your best friend when transitioning! I usually cook big batches of chicken or quinoa on Sundays to keep my meals on point throughout the week. Adding in lots of veggies keeps things fresh and helps with recovery too.

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u/zone2_ninja·

As a running coach, I can't stress enough the importance of volume and frequency. For strength training, consider a 3-4 day split with varying intensities. A mix of heavy days (3-5 reps) and lighter volume days (8-12 reps) can help manage fatigue while building muscle. Don't forget deload weeks!

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u/nurse_on_weights·

Transitioning from performance to lifestyle lifting is all about balance. Focus on maintaining your strength while allowing your body ample recovery time. Incorporating a mix of strength training with lighter weights and higher reps can be effective for muscle retention and overall health.

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u/calisthenics_dude·

Definitely consider your form when transitioning to lifestyle lifting. Focusing on bodyweight movements can help you maintain strength while reducing injury risk. I love incorporating things like push-ups and pull-ups into my routine for variety.

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u/runningfromcardio·

I feel you, man! I did a similar switch from distance running to lifting. I just started incorporating sprints and HIIT workouts on my off days, and it's been a game changer for my recovery and strength. Plus, it makes workouts a lot more fun.

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u/spoonie_lifter·

Managing recovery is essential, especially if you have any health limitations. Listening to your body is key. Maybe try yoga or gentle stretching sessions on your rest days to aid recovery. It's all about being kind to yourself.

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u/macrocounter98·

Facts, tracking ur macros is still important even if you're lifting for lifestyle. Aiming for around 1.6 to 2.2 grams of protein per kilogram of body weight can help maintain muscle while managing your overall health. I usually do a mix of protein sources like chicken, tofu, and protein shakes.

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u/veganpowerlift99·

Don't sleep on plant-based proteins! They can be super effective for muscle maintenance too. Lentils, chickpeas, and quinoa are all great sources. Plus, I find that using a good quality vegan protein powder can help supplement my intake when needed.

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u/betaalanine_bro·

Ngl, don't sleep on supplements either. Creatine and beta-alanine can still help with muscle retention during this transition. Just remember to read up on dosages and choose high-quality products. Science backs this stuff up!

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u/6footdadbod·

Dad joke time! Why did the weightlifter bring a ladder to the gym? Because they heard it was the best way to reach their goals! Seriously though, just keep it fun and light as you transition. Life's too short to lift heavy all the time.

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