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[Mr.City]

Omg 315 pounds is a lot to squat.
5 reps left. Maybe only 3 cuz I bitched out on the last set and did 4. I need a belt lol
Edit: scratch that, 2 reps deload time, anyone got a link to how to deload squats for SS?

Rip talks about this in PPST2 ( a very good book on amazon for $10) where the trainee reduces the weight by 10% and then slowly works his way back up. Have you introduced a light squat day and reduced deadlifting to once a week?

 

[Ezduo]

Really, you want your carbs to come from something other than bread.

What about brown rice and beans?

 

[Slycoopr]

Started Starting Strength a few months ago and shortly after I noticed pain in the groin area when I got to my work load. I reduced weight, as I don't get much or any pain with lower weights, and continued to squat until the pain resurfaced as bad as ever. I heard narrowing my foot position will help until the pain goes away, but that doesn't seem to help much. Laying off the squats for now, but am curious if anyone here has dealt with this problem.

 

[Mr.City]

Is eating whole wheat bread everyday in a sandwhich for lunch a bad idea? Four pieces of bread, four slices of turkey and two slices of cheese make up the sandwiches and on the side there's some nonfat yogurt with grapes and granola mixed in. That's basically been my lunch for the past month. The bread doesn't have any nutritional information on it beyond some ingredients so I'm not sure how many calories or anything beyond that it's 100% whole wheat. Meat and cheese don't make up more than 300 calories or so.

I'm not sure what your goals are, but there's a lot of carbs in there, which may or may not be a bad thing. Granola is just sugary cereal that's marketed as healthy. Yogurt is good, meat is good, cheese is good, bread is okay.

Some people here will say that carbs are evil, and that you are evil for eating them. Not quite so. Some will also say that a calorie is not a calorie and that carbs will destroy your soul. A good amount of carbs is needed for a hard training individual, however for someone not very physically active (getting up and down from your chair or walking around town doesn't count) there's no real need for a high carb diet.

 

[Ezduo]

I'm not sure what your goals are, but there's a lot of carbs in there, which may or may not be a bad thing. Granola is just sugary cereal that's marketed as healthy. Yogurt is good, meat is good, cheese is good, bread is okay.

Some people here will say that carbs are evil, and that you are evil for eating them. Not quite so. Some will also say that a calorie is not a calorie and that carbs will destroy your soul. A good amount of carbs is needed for a hard training individual, however for someone not very physically active (getting up and down from your chair or walking around town doesn't count) there's no real need for a high carb diet.

I'm doing the P90X routine and are pretty comfortable at my current weight. I've always been really skinny and never really ate a lot so hopefully I'll lose some body fat when all is said and done though if I gained muscle somehow that would be pretty great too. I've just been trying to eat healthier and was under the impression that this was a somewhat healthy lunch that I could eat regularly and not feel bad about it, plus it takes like two minutes to make and tastes pretty good as well.

 

[rage1973]

Thats where I'm left unsure. My squat has definitely leveled out right around 315, despite 2 resets, but because they were lagging before, my deadlift is continuing to increase, but SS is a very squat based program so.

Why don't try madcow or texas method that allows you to advance once a week instead of every workout?

 

[X-Frame]

Who need's a gym?

My Iron Gym pull-up bar with Jungle Gym XT straps:

I wish I had more room for pull-ups, currently I need to keep my knees bent in order to obtain full ROM. My kneecaps basically hit the floor at full ROM.

My 60 lb weighted vest (currently only 12 added pounds):

A little awkward to put on and strap on firmly, and I assume I will need to figure out a better system when I get up to 60 pounds to put it on. Currently I set it all up with the torso strap and then put the whole thing oner my head. When I get to 60, someone else may need to help me get it on correctly.

Also, my Fitocracy account for all those that want to follow/give advice/tips:

ChrisNunz's Fitocracy

 

[Petrie]

Why don't try madcow or texas method that allows you to advance once a week instead of every workout?

Didn't think I was advanced enough for those.

 

[grumble]

Started Starting Strength a few months ago and shortly after I noticed pain in the groin area when I got to my work load. I reduced weight, as I don't get much or any pain with lower weights, and continued to squat until the pain resurfaced as bad as ever. I heard narrowing my foot position will help until the pain goes away, but that doesn't seem to help much. Laying off the squats for now, but am curious if anyone here has dealt with this problem.

I have. The groin muscles are very sensitive to tendinitis, so you should be careful to slowly increase volume, use good form (no 'jerking' off the groin muscles), and possibly avoid SS until you have achieved a very basic level of fitness.

I experienced the same thing on SS, and my solution to it was to reduce squat frequency for a while and squat more narrowly for a FEW WEEKS until my tendons healed up. I used advil to help. It takes longer than you think! You'll feel fine, but don't let up until it's FULLY healed.

 

[balddemon]

Rip talks about this in PPST2 ( a very good book on amazon for $10) where the trainee reduces the weight by 10% and then slowly works his way back up. Have you introduced a light squat day and reduced deadlifting to once a week?

okay i will look into that book, thanks.

as for the light squats...no. i deadlift once or twice a week, depends when it falls. this week is once (on wednesday), next week is monday/friday, etc.

 

[Houston3000]

Question about Egg Whites. If I hard boil eggs and then just don't eat the yolk is it just as healthy as if I separated the whites before heating? I've made some simple microwave quiches with egg whites and vegetables but sometimes I just want something quick, and grabbing a pre-boiled egg out of the fridge would be easy. Just not sure if the fat and shit from the yolk transfers into the whites at all at that stage.

Small wrists are aesthetically pleasing.

Haha, if you say so... it's what I got so gotsta go wit it

Did you want to strengthen your wrists or just change them for aesthetics? Because if it's the former than try doing knuckle pushups. My instructor suggested it to me after I complained of constantly jarring my left wrist from doing roundhouse strikes. I've been doing knuckle pushups for the last couple of weeks and already my wrists feel stronger.

I was mainly thinking for aesthetics but more strength would indeed be welcome. Knuckle push-ups, however, sound painful and dangerous (I would have to imagine it's not good for your joints) - I'm not doubting it's use for martial arts which is sounds like you're into, would probably make your fists pretty callus.

What about wrist curls? or squeezing grips?

 

[BlueScrote]

After a heavy workout I don't really have an appetite until the next day. I generally work out around 5pm. I've been still eating heavy after heavy lifts but it's more forcing than usual (and I'm still starving the next day). Does this line up with anyone elses experiences?

 

[Brolic Gaoler]

Jim Wendler's new article on T nation.

http://www.t-nation.com/free_online_article/most_recent/a_letter_to_my_younger_self

After a heavy workout I don't really have an appetite until the next day. I generally work out around 5pm. I've been still eating heavy after heavy lifts but it's more forcing than usual (and I'm still starving the next day). Does this line up with anyone elses experiences?

Depends on cardio.

On non cardio days I'm hungry as hell after lifting. When I finish cardio my appetite is killed.

Who need's a gym?

My Iron Gym pull-up bar with Jungle Gym XT straps:

I wish I had more room for pull-ups, currently I need to keep my knees bent in order to obtain full ROM. My kneecaps basically hit the floor at full ROM.

http://i.imgur.com/KHtnkl.jpg
My 60 lb weighted vest (currently only 12 added pounds):

A little awkward to put on and strap on firmly, and I assume I will need to figure out a better system when I get up to 60 pounds to put it on. Currently I set it all up with the torso strap and then put the whole thing oner my head. When I get to 60, someone else may need to help me get it on correctly.

http://i.imgur.com/hbEAvl.jpg


Also, my Fitocracy account for all those that want to follow/give advice/tips:

ChrisNunz's Fitocracy

Reminds me of doing pushups in body armor, lol. The vest I mean.

That door thing you have looks like the thing Randy and Chuck were promoting on late T.V. What do you use those straps for? I'd be worried about getting tangled in that shit, lol.

 

[X-Frame]

Reminds me of doing pushups in body armor, lol. The vest I mean.

That door thing you have looks like the thing Randy and Chuck were promoting on late T.V. What do you use those straps for? I'd be worried about getting tangled in that shit, lol.

I do feel somewhat like a badass wearing it. Wonder if I would get looks going for walks around the block with it. Curious but how much did your armor and gear weigh in total when you served? As I said, this goes to 60 pounds and I'm assuming it's on the low end of what soldiers or even firefighters wear on a daily basis.

The Jungle Gym XT's are suspension straps like TRX.

For now, I am doing pull-ups with them in the position of the picture and also inverted rows shown here (YouTube) although I put my feet on a chair.

There's a lot of other stuff you can do, you can lengthen the handles down to the floor and do push-ups with them and it's the hardest push-up I've done. So unstable.

 

[Bit-Bit]

I do feel somewhat like a badass wearing it. Wonder if I would get looks going for walks around the block with it. Curious but how much did your armor and gear weigh in total when you served? As I said, this goes to 60 pounds and I'm assuming it's on the low end of what soldiers or even firefighters wear on a daily basis.

The Jungle Gym XT's are suspension straps like TRX.

For now, I am doing pull-ups with them in the position of the picture and also inverted rows shown here (YouTube) although I put my feet on a chair.

There's a lot of other stuff you can do, you can lengthen the handles down to the floor and do push-ups with them and it's the hardest push-up I've done. So unstable.

A year ago, I could barely do 20 assisted pullups and chinups. Today, I can do a total of 120 pullups and chinups using wide and close grips. I do them in 15 reps per set.

It's pretty crazy how much progress I've made. I think it's time I introduce a weighted vest.

 

[Brolic Gaoler]

I do feel somewhat like a badass wearing it. Wonder if I would get looks going for walks around the block with it. Curious but how much did your armor and gear weigh in total when you served? As I said, this goes to 60 pounds and I'm assuming it's on the low end of what soldiers or even firefighters wear on a daily basis.

The Jungle Gym XT's are suspension straps like TRX.

For now, I am doing pull-ups with them in the position of the picture and also inverted rows shown here (YouTube) although I put my feet on a chair.

There's a lot of other stuff you can do, you can lengthen the handles down to the floor and do push-ups with them and it's the hardest push-up I've done. So unstable.

Depended what kit I was wearing anywhere from 90-100lbs when I was a saw gunner carrying extra ammo to 60-75lbs as a team leader. Plus water and other bullshit.

Also, I'll stay away from that TRX style stuff, I'm far too clumsy for that shit.

 

[Rice-Eater]

Is it ok to eat processed food that is supposedly healthy? Ok, maybe not healthy, just the fact that the fat is low enough and it has a decent amount of protein and carbs? When I'm low on time I just want something more quick and convenient and if the nutritional seems good enough, it won't really be that bad of a alternative to a nice home cooked meal right?

 

[lenovox1]

Is it ok to eat processed food that is supposedly healthy? Ok, maybe not healthy, just the fact that the fat is low enough and it has a decent amount of protein and carbs? When I'm low on time I just want something more quick and convenient and if the nutritional seems good enough, it won't really be that bad of a alternative to a nice home cooked meal right?

Like a Healthy Choice or whatever's frozen at Whole Foods? If you care about carbs, just watch out for them and you'll be fine. That stuff is normally loaded with salt though.

 

[hawkshockey11]

Is it ok to eat processed food that is supposedly healthy? Ok, maybe not healthy, just the fact that the fat is low enough and it has a decent amount of protein and carbs? When I'm low on time I just want something more quick and convenient and if the nutritional seems good enough, it won't really be that bad of a alternative to a nice home cooked meal right?

Are you attempting to lose weight or gain it?

 

[FallingEdge]

Prepped my crock pot and am ready to cook my first meal with that in the morning. Can't wait!

 

[Spiritreaver]

Prepped my crock pot and am ready to cook my first meal with that in the morning. Can't wait!

Good lord, I started off reading this as "Popped my cock out..." and pictured you in a squat rack doing terrible things.

Wow. Hope you enjoy your tasty awesomeness tomorrow.

 

[demon]

So today for SL I moved up to 90lbs on the OHP and it was pathetic. I managed to get through 85lbs in one attempt, but today my sets were 5,4,4,3,4, and even that was a struggle. Is it likely that I'd be able to get all 25 reps in the next couple tries with a first attempt like that?

Also managed 5 reps at 215lbs on my deadlifts. Most weight I've ever done for any exercise. yay.

 

[Rice-Eater]

Are you attempting to lose weight or gain it?

Lose weight.

Like a Healthy Choice or whatever's frozen at Whole Foods? If you care about carbs, just watch out for them and you'll be fine. That stuff is normally loaded with salt though.

Well not exactly that, but stuff you can find at grocery stores or Wal Mart like those lower fat sausages, turkey bolonese, or those Chicken/Shrimp egg rolls. Decent amount of protein, not too much carbs or fat. But I'm pretty sure they're high in sodium.

I'm trying to lose weight so it can't be bad or is it? I figure as long as I'm burning more then I intake, everything should be cool.

BTW, this isn't the first time I've tried losing weight before. Several years ago I use to be really big and lost a lot of weight. I've stayed around my current weight for a while and want to lose a little more before focusing on weight lifting. I guess I just want to do it the right way if that matters or if it's important to my future outcome.

 

[Tashi]

I heard there's a 10% off promo code for Bodybuilding.com out right now. Anyone know what it is? I'm about to order some stuff.

Thanks.

 

[LProtag]

Alright, I'm looking to get in shape and I need some advice. I read through the OP, but I'm still a little... unsure of what to do exactly.

Age: 23
Height: 5'5"
Weight: 130lbs
Goal: Get in shape.
Current Training Schedule: None.
Current Training Equipment Available: Roommate can have guests at the gym right down the street, so whatever they have.
Comments:
Okay, here's the big part I guess. As you can see, I'm not overweight or anything. I'm a pretty small person, but I do have some baby fat/a gut/whatever you want to call it. I'm also just not physically fit. I've maintained a weight of around 125-130 basically since I've been fully grown (I'm short, yeah) in high school. I know it'd be possible for me to lose or gain weight and still be within a healthy weight level. Honestly though, I'm not looking to really lose or gain weight. I'm also not looking to really commit to making gaining muscle or anything a huge factor in my life. Really I'd just like to improve my endurance as well as my general level of fitness as I think I'd probably feel a lot better if I did.

So basically, I'm not exactly sure what is right for me. I do indulge in crappy food every so often, fast food on the go or sometimes junk food around the house or with friends. Soda occasionally. I think I'm going to try and cut down on all of that, most likely eliminate fast food altogether as it's really terrible. My roommates are interested in maintaining their fitness too, so our meals have been pretty decent lately (we've just been living together for 2 months now and are getting adjusted to what kind of food we can make together).

My roommate who can get me into the gym goes there about 3-5 days a week, but I'm not exactly sure what his specific routine is. I'm considering going about 3 days a week and tagging along with him and following his routine, but probably less intensive than he does to start out. I'm thinking 20 minutes or so on the treadmill is good, but as to weights, I'm completely lost where to go. I'm not looking to do anything intensive, so besides seeing what my roommate does, what should I look for when I get to the gym? I'm honestly not looking to get super fit, just to get myself to a decent level of fitness and maintain it as I'm generally out of shape at the moment. I'd like to be able to not get as winded when I have a kick around of soccer every once and a while, or go on a long hike. I don't do it that often, but I'd love to start being more physical. If I could get a bit of muscle and get rid of the fat I've got on my body, that would be great on top of that, but I just generally want to feel better.

Beyond that, any more comments on what I should do for my diet?

Thanks guys, I appreciate any help you could give me. Sorry if a lot of what I'm saying doesn't make any sense, haha, I'm not exactly sure how to word what I want.

 

[Mully]

I began my experimentation with Creatine powder today. I didn't notice much of a difference (it is the first day) beyond a bit more energy at the end today. I'm planning of doing about 4g of Creatine powder each day over a 1 month period. I'm keeping a log of my lifts.

 

[Rice-Eater]

Just read the op, might as well do this. Better late than never

Age: 29
Height: 5'7
Weight: 160
Goal: Get leaner
Current Training Schedule: Jog 3 times a week, 2 miles. My job itself is also quite a work out which I do 4 days a week

I'm not that overweight, but I'm trying to lose a little more weight. My goal is to get to 145 and then focus on weight lifting. I guess you can say I've always wanted that beach body. Not too big, but a decent amount of muscle and good/great definition.

This is not my first time I've tried losing weight before. A long time ago I was really overweight, I weighed 230 pounds. I got fed up and put myself through a diet and exercise routine. After 7 months I lost 70 pounds. I got tired of always watching what I eat and stuff so I decided that was good enough and stopped. I've been close to the weight I'm currently am for a long time now. I've always wanted a lean and tone body, so this is what I'm aiming for this time.

 

[Mully]

Just read the op, might as well do this. Better late than never

Age: 29
Height: 5'7
Weight: 160
Goal: Get leaner
Current Training Schedule: Jog 3 times a week, 2 miles. My job itself is also quite a work out which I do 4 days a week

I'm not that overweight, but I'm trying to lose a little more weight. My goal is to get to 145 and then focus on weight lifting. I guess you can say I've always wanted that beach body. Not too big, but a decent amount of muscle and good/great definition.

Sounds to me like you need to incorporate a lifting routine, a better diet, and a day of sprints to get your beach body. Don't expect to lose any "weight", you're going to lose fat and build muscle. I'd expect you to gain 5lbs judging from what you want and what's need to get that.

Another callous torn off means another successful workout.

This.

It's one of my bad habits when I get bored. I'll rip them at a workout, then continue to play with them afterwards. I'm doing it right now.

 

[reilo]

Another callous torn off means another successful workout.

This.

It's one of my bad habits when I get bored. I'll rip them at a workout, then continue to play with them afterwards. I'm doing it right now.

Had I clipped my callouses the night before like I should have done, it wouldn't have ripped off during my workout. Best advice is to clip them clean and keep that area smooth.

 

[CliqWriter]

I began my experimentation with Creatine powder today. I didn't notice much of a difference (it is the first day) beyond a bit more energy at the end today. I'm planning of doing about 4g of Creatine powder each day over a 1 month period. I'm keeping a log of my lifts.

I started my creatine experimention a few weeks ago. I did a loading phase of 5 days and now I'm in the maintenance period. I love it, I can feel the extra energy after each set and its really making a difference. I don't think in extra 4 grams of creatine is going to help you any without a loading phase.

 

[Slycoopr]

I have. The groin muscles are very sensitive to tendinitis, so you should be careful to slowly increase volume, use good form (no 'jerking' off the groin muscles), and possibly avoid SS until you have achieved a very basic level of fitness.

I experienced the same thing on SS, and my solution to it was to reduce squat frequency for a while and squat more narrowly for a FEW WEEKS until my tendons healed up. I used advil to help. It takes longer than you think! You'll feel fine, but don't let up until it's FULLY healed.

Thanks for the reply. Would deadlifts and powercleans inhibit recovery?

 

[Mr.City]

Just read the op, might as well do this. Better late than never

Age: 29
Height: 5'7
Weight: 160
Goal: Get leaner
Current Training Schedule: Jog 3 times a week, 2 miles. My job itself is also quite a work out which I do 4 days a week

I'm not that overweight, but I'm trying to lose a little more weight. My goal is to get to 145 and then focus on weight lifting. I guess you can say I've always wanted that beach body. Not too big, but a decent amount of muscle and good/great definition.

This is not my first time I've tried losing weight before. A long time ago I was really overweight, I weighed 230 pounds. I got fed up and put myself through a diet and exercise routine. After 7 months I lost 70 pounds. I got tired of always watching what I eat and stuff so I decided that was good enough and stopped. I've been close to the weight I'm currently am for a long time now. I've always wanted a lean and tone body, so this is what I'm aiming for this time.

TOOOOOOOOOONNNNNNNNEEEEEEEEDDDDDDDD

What's magical about 145 lbs? You've lost quite a bit of weight now and probably want that final bit gone. Why not start laying down the foundation now?

So today for SL I moved up to 90lbs on the OHP and it was pathetic. I managed to get through 85lbs in one attempt, but today my sets were 5,4,4,3,4, and even that was a struggle. Is it likely that I'd be able to get all 25 reps in the next couple tries with a first attempt like that?

Also managed 5 reps at 215lbs on my deadlifts. Most weight I've ever done for any exercise. yay.

That's a light weight to be stalling on the OHP. What's your diet been like? How much do you weigh?

Is it ok to eat processed food that is supposedly healthy? Ok, maybe not healthy, just the fact that the fat is low enough and it has a decent amount of protein and carbs? When I'm low on time I just want something more quick and convenient and if the nutritional seems good enough, it won't really be that bad of a alternative to a nice home cooked meal right?

Nothing really wrong with that type of food (granted if it's really decent in macros and not outrageous in calorie) The main issue here is the low on time and being forced to get something on the go.

okay i will look into that book, thanks.

as for the light squats...no. i deadlift once or twice a week, depends when it falls. this week is once (on wednesday), next week is monday/friday, etc.

You should give that a try. It's a good way to get a 2 or 3 more weeks of progress out of the program.

 

[Mully]

I started my creatine experimention a few weeks ago. I did a loading phase of 5 days and now I'm in the maintenance period. I love it, I can feel the extra energy after each set and its really making a difference. I don't think in extra 4 grams of creatine is going to help you any without a loading phase.

I'll give it a shot.

 

[LProtag]

Maybe I need to focus my goal better, ideally what should I be striving for at my current weight and fitness level? Should I expect to lose or gain weight?

 

[Rice-Eater]

TOOOOOOOOOONNNNNNNNEEEEEEEEDDDDDDDD

What's magical about 145 lbs? You've lost quite a bit of weight now and probably want that final bit gone. Why not start laying down the foundation now?

OK, I'll remember to include the d next time. As for 145, nothing magical about it. It's just a goal I'm setting to reach. Having a set number in my mind is what I use to try and motivate myself. But yeah you're right about me just wanting the little bit of fat off at the moment. I guess it's because I see the chunkiness around my body right now and I don't want to start building from there, instead when i have less fat around there. I know what you mean though, you're not the first person to say this to me. I'll see about trying to hit the gym soon.

 

[Witchfinder General]

I was mainly thinking for aesthetics but more strength would indeed be welcome. Knuckle push-ups, however, sound painful and dangerous (I would have to imagine it's not good for your joints) - I'm not doubting it's use for martial arts which is sounds like you're into, would probably make your fists pretty callus.

What about wrist curls? or squeezing grips?

Squeezing grips were also suggested. Keep in mind you don't need to perform the knuckle pushups on a hard surface as I do mine on short, dense carpet.

 

[Mully]

OK, I'll remember to include the d next time. As for 145, nothing magical about it. It's just a goal I'm setting to reach. Having a set number in my mind is what I use to try and motivate myself. But yeah you're right about me just wanting the little bit of fat off at the moment. I guess it's because I see the chunkiness around my body right now and I don't want to start building from there, instead when i have less fat around there. I know what you mean though, you're not the first person to say this to me. I'll see about trying to hit the gym soon.

As much as you dislike your chunkiness, it's best to incorporate a routine now than it will be when you're very lean. Don't motivate yourself with a number either. If you're looking to get cut while still looking athletic, it's best to just pick a good routine and watch the results reflected by the mirror than on the scale. The scale can be very deceptive for small weight loss. You don't know if you're actually losing fat or muscle.

Start with the OP's routine if you're new to the gym, otherwise pick something that you think would get you there in a healthy and consistent way.

 

[lenovox1]

Maybe I need to focus my goal better, ideally what should I be striving for at my current weight and fitness level? Should I expect to lose or gain weight?

At 130lbs, if you end up lifting, you'll probably gain weight.

But honeybooboochil', you're not sure about what you want to do yet. I'd just go to the gym, and see what they have on offer (including any classes/the pool, if available). Try your roommate's routine, try the beginner Starting Strength one that's detailed in the OP. If you're still in school, look out for clubs like "ballroom club" or "martial arts club." You don't have to do all this stuff on the same day, of course, but whatever you decide to do you're going to have to stick to it. And you're more liable to stick to it if you somewhat like doing it.

 

[Ashhong]

Goddammit, these StrongLift days are getting to the point that I'm so wiped out after that I can barely function. I am trying to power through it of course, but I'd be lying if it's not discouraging. I just feel too tired from it, and not in a good way.

Oh and experienced my first squat rack hogger today. Big, kinda fat yet muscular dude was using up the squat rack, yet he was using one of those bent bars (ez curl?) to do bicep curls. I asked if I could use the rack, needed to do OHP, and he said NO! The fuck? I shook my head and walked away.

 

[kylej]

Goddammit, these StrongLift days are getting to the point that I'm so wiped out after that I can barely function. I am trying to power through it of course, but I'd be lying if it's not discouraging. I just feel too tired from it, and not in a good way.

Take a week off? I think I'm going to do a full week out of the gym this deload 5/3/1 cycle. Feeling tired.

 

[balddemon]

Maybe you shouldn't be up at 145am, ashong. Lol

 

[hawkshockey11]

So today for SL I moved up to 90lbs on the OHP and it was pathetic. I managed to get through 85lbs in one attempt, but today my sets were 5,4,4,3,4, and even that was a struggle. Is it likely that I'd be able to get all 25 reps in the next couple tries with a first attempt like that?

Also managed 5 reps at 215lbs on my deadlifts. Most weight I've ever done for any exercise. yay.

You are basically right where I am. Im doing SL, my OHP is stalled at a pathetic number (like 85). My deadlift is at 210 and climbing. How tall are you and how much do you weigh?

 

[hyduK]

Hey guys, just looking for some insight on a couple of things, diet related.

I'm 22, 6'1, 170lbs, roughly 15% BF maintenance is about 2500-2600. Looking to gain (to ~180).

Diet:

Meal 1:

2 scoops Whey, oatmeal, banana.
453 calories, 46/63/3

Meal 2:

Banana, 20 almonds
268 calories, 7/33/14

Meal 3:

1 cup chicken breast, 1 cup pasta, green peppers
561 calories, 55/70/6


OR

Subway Club Sandwich
750 calories, 50/98/15.5

Meal 4:

Protein Shake, Cheese, Peanut Butter on crackers
496 calories, 56/7/29

Meal 5:

Meal 6:

Protein Shake
170 calories, 40/1/1


The totals are:

With Chicken Breast lunch:
1948 Calories, 204/174/53

With Subway Lunch:
2137 Calories, 199/202/62.5


My concerns:

1) You probably noticed I don't have meal 5 (which for me would be dinner) in there. To be honest it's pretty inconsistent, for numerous reasons. Most (85%) of the time it consists of vegetables, a meat, maybe some pasta/rice. I'm trying to get this more consistent, but I'm also being realistic. I obviously need to add ~800-1000 calories being that I want to gain. Most (if not all) of that would come from dinner, but the breakdown is kind of up in the air. Am I right to say that the only area I'm pretty lacking in would be fats?

2) How much am I really losing by having subway the occasional day? My carbs/calories go up quite a bit when I do, fat also goes up (probably not a bad thing), protein stays pretty similar. Again, this is just me being a realist, there's going to be some days where I unfortunately can't make lunch. There is a whole foods place down the street that does some pretty awesome salads/lean meats...but it's expensive and I'm on a budget. Is it worth it?

Other than that I would say that I could probably benefit from more veggies? Though again, I usually get more with dinner. Just looking for some constructive criticism, I'm pretty bad at this stuff.

Thanks.

 

[Mr.City]

Hey guys, just looking for some insight on a couple of things, diet related.

I'm 22, 6'1, 170lbs, roughly 15% BF maintenance is about 2500-2600. Looking to gain (to ~180).

Diet:

Meal 1:

2 scoops Whey, oatmeal, banana.
453 calories, 46/63/3

Meal 2:

Banana, 20 almonds
268 calories, 7/33/14

Meal 3:

1 cup chicken breast, 1 cup pasta, green peppers
561 calories, 55/70/6


OR

Subway Club Sandwich
750 calories, 50/98/15.5

Meal 4:

Protein Shake, Cheese, Peanut Butter on crackers
496 calories, 56/7/29

Meal 5:

Meal 6:

Protein Shake
170 calories, 40/1/1


The totals are:

With Chicken Breast lunch:
1948 Calories, 204/174/53

With Subway Lunch:
2137 Calories, 199/202/62.5


My concerns:

1) You probably noticed I don't have meal 5 (which for me would be dinner) in there. To be honest it's pretty inconsistent, for numerous reasons. Most (85%) of the time it consists of vegetables, a meat, maybe some pasta/rice. I'm trying to get this more consistent, but I'm also being realistic. I obviously need to add ~800-1000 calories being that I want to gain. Most (if not all) of that would come from dinner, but the breakdown is kind of up in the air. Am I right to say that the only area I'm pretty lacking in would be fats?

2) How much am I really losing by having subway the occasional day? My carbs/calories go up quite a bit when I do, fat also goes up (probably not a bad thing), protein stays pretty similar. Again, this is just me being a realist, there's going to be some days where I unfortunately can't make lunch. There is a whole foods place down the street that does some pretty awesome salads/lean meats...but it's expensive and I'm on a budget. Is it worth it?

Other than that I would say that I could probably benefit from more veggies? Though again, I usually get more with dinner. Just looking for some constructive criticism, I'm pretty bad at this stuff.

Thanks.

I'm assuming you want to increase your muscular bodyweight. If so, then it's time to add more food. There's no morally wrong with Subway sandwiches, but now is the time to some ingraining good dietary habits for putting on and taking off weight when needed. Subway sandwiches are expensive if eaten everyday and become a crutch after a while.

The same goes for the protein shakes. They're a good supplement, but they're no longer a supplement when they're in half of your meals. Another odd thing is that all these arrangements of foods are piece meal. A banana and 20 almonds is not a meal; a protein shake, cheese and crackers is not a meal. I have a sneaking suspicion that you don't know/ don't want to cook, and that meal 5 is made by someone else. Dining hall or living at home, perhaps?

And in addition, you guys are fucking killing by trying to gain with chicken and whey; some of the least calorie dense sources of protein out there. Where's the beef? The fatter cuts of chicken? Pork? You guys got to learn to that you can't just bulk on whey, peanut butter, rice/pasta.

Good foods for increasing weight are milk, sweet potatoes (because they are delicious), beef and fatter cuts of meat, various nuts are good, along with vegetables cooked in olive oil.

 

[Poindexter]

Chicken thighs are where it's at on a bulk. Tastes better than chicken breast and has more calories and it's so easy to cook to an acceptable level. Bake them for 30-40 minutes at 400 degrees and bam! instantly edible. Cheap as hell too. I can get 5 lbs of chicken for around 6 bucks at Krogers. Can't beat it.

 

[Ashhong]

Take a week off? I think I'm going to do a full week out of the gym this deload 5/3/1 cycle. Feeling tired.

This was only my third day after taking 2 weeks off lol

Maybe you shouldn't be up at 145am, ashong. Lol

I live on the west coast!

 

[Mr.City]

This was only my third day after taking 2 weeks off lol



I live on the west coast!

I noticed that you have been stalling at lower numbers in this thread. If I remember correctly, you also are a lighter individual with limited food options. I forget how much you weigh exactly and all that.

I would probably recommend switching to 3x5 instead of 5x5 since recovery seems to be an issue with you, and less volume will probably benefit you at the moment.

 

[hyduK]

I'm assuming you want to increase your muscular bodyweight. If so, then it's time to add more food. There's no morally wrong with Subway sandwiches, but now is the time to some ingraining good dietary habits for putting on and taking off weight when needed. Subway sandwiches are expensive if eaten everyday and become a crutch after a while.

The same goes for the protein shakes. They're a good supplement, but they're no longer a supplement when they're in half of your meals. Another odd thing is that all these arrangements of foods are piece meal. A banana and 20 almonds is not a meal; a protein shake, cheese and crackers is not a meal. I have a sneaking suspicion that you don't know/ don't want to cook, and that meal 5 is made by someone else. Dining hall or living at home, perhaps?

And in addition, you guys are fucking killing by trying to gain with chicken and whey; some of the least calorie dense sources of protein out there. Where's the beef? The fatter cuts of chicken? Pork? You guys got to learn to that you can't just bulk on whey, peanut butter, rice/pasta.

Good foods for increasing weight are milk, sweet potatoes (because they are delicious), beef and fatter cuts of meat, various nuts are good, along with vegetables cooked in olive oil.

You're right in your assumption. Definitely trying to increase muscle weight.

I definitely see what you're saying about piece meals. To be honest I leave my house at 7 and get home around 630. I get an hour for lunch (where I would do the chicken or subway) and meal 2 and 4 are just more of snacks. It's tough to sneak in bigger meals in place of those, especially ones that would need to be prepared.

Dinner it's not so much me not knowing/wanting to cook. But I just don't have a set meal, and sometimes I do end up eating out for this. Something i should change but I'm being a realist. Ideally I get make veggies, beef (steak, burgers), maybe a baked potato.

I guess I'm eating pretty light calorie meals, but I do end up with about 2800-3000 a day. Being that my maintenance is 25-2600 I was under the impression that eating much more would result in faster weight gain than I'd like? Ie. if I went up to like 3500.

Anyway, I appreciate the input. Possibly replacing meal (guess I should say snack) 2 and 4 with one bigger meal. Maybe alternate the chicken with beef for lunch (this would help my sanity too).

 

[demon]

You are basically right where I am. Im doing SL, my OHP is stalled at a pathetic number (like 85). My deadlift is at 210 and climbing. How tall are you and how much do you weigh?

I'm 5'8, around 172-173. I think I'll give 90 on the OHP one more go and then knock it down to 80.

 

[Ashhong]

I noticed that you have been stalling at lower numbers in this thread. If I remember correctly, you also are a lighter individual with limited food options. I forget how much you weigh exactly and all that.

I would probably recommend switching to 3x5 instead of 5x5 since recovery seems to be an issue with you, and less volume will probably benefit you at the moment.

I'm 5"6 and weigh 130-135, so I'm a pretty small guy. Recovery is definitely an issue, this sounds like a good idea. I usually stall on the 4th or 5th set, though I've only truly stalled on OHP. Thanks