_Andyh_ weight loss and training log

MoNkeE said:
Oh hell no, don't drop your numbers back to compliment your squat :) I think if you're deadlifting 60kg comfortably, then you probably could afford to start squats in 40, knowing that the weight progresses pretty quick in SL :)
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Ok, cheers for the advice, will give 40 a whirl tonight :)
 
Friday 22nd May (wk1) -

Squats - 40x5x5
Bench Press - 42.5x5x5
BB Row - 40x5x5

MoNkeE you where spot on re: squats, managed 40kg, felt good :D will be feeling it tomorrow (can feel it now!).

Also, thought i was putting 5's on the bar for my row (hard day at work!!!) but put 10's on so did 40 instead of 30, but managed it so happy with that too.
 
2000 calories is fine really, you could even go lower. With those lifts, you are pretty much a total beginner. And since you are an overweight beginner rather than a lean beginner, in the face of a suitable protein intake and solid training you are going to make a great deal of gains even with a large caloric deficit.

I guess what I'm saying above all is that your gym progress should hopefully be safe for quite some time to come, so do not be afraid of large deficits.

Which brings me to my only real point of concern: your protein intake, given your size, may simply be inadequate. You presently have a fair amount of muscle mass just due to the large amount of size you've been carrying around with you. You don't really want to lose this in the process of dieting. A larger protein intake will be more muscle sparing.
 
I'd say the protein count is fine, given someone lean with a lot more lean body mass would need more. I think you're overestimating the effects carrying a fair amount of extra fat makes on 'natural muscle'. I'd largely expect this to affect the legs, hauling ass gives them a decent work out after all! But arms, chest, shoulders, back - these will still be under developed and without and previous working out experience, not carrying much mass :)

So from my perspective, diet is spot on. The kcals will be placing you in a calorie deficit, and the sheer amount of protein will definitely encourage your noob gains. Remember Peter, it's quite rare someone has their diet dialed in so well before they even start lifting!
 
Thanks for the input guys its really appreciated ive enjoyed what i have eaten this week, haven't been hungry at all so im going to stick with it for now and just monitor weight loss and lifting progress.
 
MoNkeE said:
I'd say the protein count is fine, given someone lean with a lot more lean body mass would need more. I think you're overestimating the effects carrying a fair amount of extra fat makes on 'natural muscle'. I'd largely expect this to affect the legs, hauling ass gives them a decent work out after all! But arms, chest, shoulders, back - these will still be under developed and without and previous working out experience, not carrying much mass :)

So from my perspective, diet is spot on. The kcals will be placing you in a calorie deficit, and the sheer amount of protein will definitely encourage your noob gains. Remember Peter, it's quite rare someone has their diet dialed in so well before they even start lifting!
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Yeah, you're totally right. My mistake here, as of course protein requirements are way better being looked at in terms of lean mass, not total body weight. I've actually forgot about that a number of times when giving advice - maybe I'm experiencing a bit of early senility :rolleyes:
 
MoNkeE said:
1lb to 2lb a week and you're safe, probably a tad more if you're at very high BF :)
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Yeah, i actually hoped for slightly more than 1lb a week, but i am eating more now than i was before on a regular basis (less the weekend beer and takeout!!!), i think i may have screwed my metabolism up slightly trying to "diet" before.

Im not concerned as long as the weight continues to drop and my lifts aren't affected.
 
Your metabolism won't be screwed long term, if it even is. You'll find when you start a clean diet, you'll drop a shed of water weight, then be able to steadily lose weight. However you this will eventually slow down, and you will have to drop your calories slightly :)
 
Early session this morning - Sat 1st June (wk2)

Squats - 47.5x5x5
OHP - 27.5x5x5
Deadlifts - 70x5x3
 
Wednesday 5th June (wk3)

Squats - 52.5x5x5
OHP - 30x5x5
Deadlifts - 75x5x3

Deads where very hard this week almost failed on last rep, think i will just increase by 2.5kg next week and see how it goes.

Overall loving this routine so far, especially the squats :D
 
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