Progress.

TheCenturion said:
Missing the odd workout won't destroy your gains. Obviously try not to, but if you're otherwise consistently getting your 3 workouts in each week, then it's not a problem. You could either drop back a day, or count it as a missed day and continue on. Whichever is more appropriate for your schedule.
Click to expand...

I presume I'd carry on as if I'd gone? Say I was supposed to do Squats, Overhead Press and Deads tomorrow and I missed it, I'd still be doing Squats, Bench Press and Barbell Row on Monday?

That's another point, is it worth me recording Bench Press or BoRs for evaluation?
 
Last edited:
Right now I'm thinking of switching gym. The gym I'm going to I was getting for free but the dude running the place keeps changing his mind whether I have to pay or not and last Wednesday he said one of his friends (co-running it) says I have to. I spoke to the owner afterwards who says I can still train for free and if I have any issue go and get him.

The new gym has all everything I need; freeweights, machines *cough* and cardio machines as well as lockers and showers according to my friend. Plus there's that, I'd have a training partner! Something my friend said : "What will happen is, when you get your membership you will have an induction and all people have to have one to use the gym, and then you get your gym trainer! And they ask what your aiming for then they set you on a programme, and a book which you fill in everytime u go to show what youve done, and once youve filled your book up you can do what ever you want, and everynow and again you just talk to your trainer to check everything", I asked and he said you don't have to follow the plans or anything and with me currently doing Stronglifts I'm not sure what I'd want to do...I've always got you lot for help!

I sent off for the 'Free 5 Day Pass' tonight and I'm not sure how long that will take to go through/for them to contact me so I'm not sure if it's worth me going to my current gym tomorrow or not, worst case scenario is I'll have to pay for the week. What would you do? :S
 
Been invited in to the new gym tomorrow for a look around and presumably to begin my trial. Hopefully it'll have everything needed. From what I've seen it's a heavily cardio and machined based place, but I should hope they have racks and benches atleast...
 
Unless the gym I've been training at the past few months continues to let me train I don't think I'm going to be able to continue to use a gym. I do have the basic dumbells and a rather rubbish multi-gym in the garage but I wanted to ask for your advice.

I am willing to train calisthenics, go out running, that type of thing. I'd just like to know if it'd be worthwhile and if it would, what type of thing should I be doing? I don't have much hope regarding the gym but I don't want to stop training now. Main goal at the moment would be to get leaner and that bit stronger for Uni (if I get in). Will hopefully be able to get back to a gym in January if it doesn't work out, if not it will probably at the start of Uni. :(
 
I've done the calculations and I don't think I'd be able to afford it. I'm going to a Uni Open Day in October which will be a £100 trip, I've then got a birthday to buy for in October and December then there's obviously Christmas and college costs/supplies. After December I shouldn't have much to worry about other than a birthday in February and college stuff.

If I had a job it'd be a different story, but there's little chance of me getting a job back there.
 
Back to business!

Let's get started with a few statistics:
Gender - Male
Age - 17 (18 on 4th Mar)
Height - 5ft 5" approx (have to measure myself with a measure and wall)
Weight - 71kg approx
Body Fat - 18% (I use calipers)

So yes, I am a pretty short guy but maybe I have another growth spurt left in me, who knows.

Goal

My short term goal is to be stronger and leaner by Summer.

My long term goal is to be strong, lean and have a good conditioning as well as being able to perform well in marathons (maybe even things like triathlons). Being able to do above average (or better!) in events like TOTAL WARRIOR and SPARTAN RACE is very appealing to me. Joining the military also appeals to me but I'm not quite sure that's feasible. I understand this may take me a while.

I was hoping you guys would be able to help me out along the way by giving me advice, motivating me when necessary and helping me set goals (I don't always know what would be realistic).

Right Now?


Right now I 'm doing StrongLifts 5x5 which I'm sure most of you are familiar with. I've been back training since the 16th of December, 2013. The program alternates the workout, one session I do workout A and the next I'd do workout B.

Workout A:
Squats 5x5
Flat Bench Press 5x5
Barbell Row 5x5

Workout B:
Squats 5x5
Overhead Press 5x5
Deadlift 1x5

So: Mon - A, Wed - B, Fri - A / Mon - B, Wed - A, Fri - B

Currents weight:
Squat - 80kg 5x5
Bench Press - 52.5kg 5x5
Barbell Row - 35kg 5x5
Overhead Press - 32.5kg 5x5
Deadlift - 60kg 5x5

On Tuesday, Thursday and Saturday I also do a 3 mile run which I'm hoping to extend or mix up over time.

Nutrition

The plan is to eat 5 meals per day, I'm currently trying to work up a two week meal plan so that I wont get as bored as easy. I would appreciate help writing the plan, I've also got to take into account I'm at college 3 days a week.

If I worked out my macros correctly, they should look like this:

Per Day:-
Calories: 2900
Protein: 145 grams
Carbs: 435 grams
Fat: 60 grams


Photos

03/01/14

Where Do I Need Your Help?

  • Food Plan

I'm hoping to post some videos for form check next week, my worst 2 will be deadlift and bent over rows I think, though when I squat I think my toes point up sometimes? I dont' think I've missed anything... only other thing I'd ask is acne and spot advice (face, back, neck, chest...), but that's not really relevant!
 
Last edited:
As a reference, this is the type of meal plan I'm looking at, I'm thinking about starting out with 3 cheat meals a week?

JUrVHaZ.png
 
Haha! I don't actually think the fitness side of things will be the problem; right now I'm not 100% sure if I'm epileptic or what! It's a right pain in the bum. Right now, it doesn't look like I'll be able to join the military. :O

Haha, I knew the sandwiches wouldn't go down well, whenever I go to my Nans she doesn't bother asking and just makes me two! As for Jacket Potatoes, I thought they were good! Will definitely take a look at the diet thread. The cheat meals is something I've read in a lot of places, they seem to recommend starting with 3 and reducing it, but I've no issue going without if that'd work!

Yea, I was hoping to put on a bit of size but I didn't want to go on a proper bulking regime, I'm not sure if it's possible but ideally I want to be on a diet that enables me to maintain/reach a low-ish body fat yet still add muscle all year round? Bulking and cutting sounds rather grim to me! If it's any help, I used http://scoobysworkshop.com/accurate-calorie-calculator/ to calculate it, I believe I set it as clean bulk.

Thanks a lot!
 
Why does nutrition have to be a pain!

I mean ideally I'd like to look well all year round while being able to make decent progress at the gym, but I'm not sure if I'd be able to pull that off. If I could bulk in winter while looking then cut for summer I could probably work with that. I'd mostly be worried about gaining too much fat?

Focussing on my short term goal I think I'd like to be cut for the end of June, do you think bulking until the start of April and then cutting would work? Or is that too much cutting/bulking time? :S I would like to have a meal plan of sorts sorted by Saturday because that's when we do the shop, but I'm not entirely sure what the best approach would be right now! I think I need some help getting sorted foodwise, would posting in the diet thread or emailing Steedie be worth a go?

edit: I know people hate the term, but is 'clean bulking' a possibility or is that a load of tish tosh?
 
Last edited:
Alright! Thanks guys.

Will try and get my shopping list up tomorrow night (along with a meal plan!?), that way I'll hopefully be able to work from feedback. I'm also going to be ordering a big bag of Impact Whey from MyProtein, I have a small bag downstairs but it's almost gone!
 
Squat : 85kg 4x5, 75 5x1
OHP : 35kg 5x5
Deadlift: 60kg 5x1

Reps x Sets, right?

On the last set of Squats I managed to do 1 rep at 85kg and then failed on the 2nd rep. On the fourth set of OHP I failed the last rep but managed the last set. I was disappointed. :(
 
Today was the first time I've failed a rep, let alone a set! I'm thinking when I next do the exercises I should stick to the same weight as today?

/needtogetthatfoodsorted
 
I really do hope this whole food things gets easier with practice, got this at the moment:

K1GCa89.png


Not sure if I'm making it too complicated, over the week it averages out at about 2675 Calories a day. Any pointers or anything I should change? Not quite sure I'm going about it right.

This will only get harder if I go to Uni! :(
 
Maxeh said:
What are the pink highlighted bits?

Would you find it easier to eat the same amount of calories every day?

Are you tracking your portions/macros accurately and consistently too?
Click to expand...

Ideally, yes. But I'm having difficulty getting everything right, I'm also not 100% that the numbers I worked out are correct.

The pink just shows the meals I'm eating at college.

I'm going to be using CalorieCount to track everything, though I haven't actually started using it yet.
 
That's good then! I suppose I can make improvements and changes as I go along if and when need be. Trial and error I suppose.

My BMR works out at about 1656 calories I think. That's using the Katch-McArdle method (18% bodyfat, 165cm, 171kg, 18 years old). What do you mean by how many calories am I close to it? If you mean currently, I'm not sure, as mention in a previous post I haven't actually been tracking my food intake. :/

Thanks for the help, it's much appreciated!
 
So it's the first day following my meal plan and according to Calorie Count I have eaten 2,759 calories. The extra 300 calories come from me estimating the pasta when I originally made the plan.

Back in the gym tomorrow, let's see if I manage squatting 85kf 5x5 this session!
 
Change of plans, had a seizure this morning which has left me feeling drained and with a headache/out-of-it all day. Feel a lot better now but not sure if it's a good idea to head to the gym.

I'm thinking I can either go to the gym tomorrow and do the session I was supposed to do today, or I could continue as normal Wednesday.
 
I don't know what was wrong with me today but I didn't feel like myself. During the squats I swear I felt like I was going to spew up my lungs and the exercises felt more difficult than usual. I even had me and my partner trying to lift more on the rows than we should (he'd finished his 5th when I caught on)! Today was torture.

Squat 85kg 5x3
Bench 55kg 5x5
B.O.R 47.5kg 5x2 42.5kg 5x2 37.5kg(correct weight) 5x1

Uploading Squat and B.O.R form videos to Vimeo, will post once they're converted!
 
Was left on my own to train today and I've got to say I think I preferred it. May train on my own from now on! Only downside to this is it being harder to record myself.

Squat 85kg 5x5 (Woo!)
OHP 35kg 5x2, 4x1, 5x1, 4x1
Dead 65kg 5x1
 
You must log in or register to reply here.
Back
Top Bottom