Hey everyone. I was planning on starting Rippetoe's program a few days ago. However, some financial problems popped up . But right now, I'm locked and loaded. Going to head over to the gym tomorrow. I got my diet in check. Hopefully, I'll start gaining weight and strength and make some good improvements. This log is the first step towards achieving that. Any support from the forum members is greatly appreciated. my workout will go like this:
Day 1:
Squat: 3 sets of 5
Bench Press/Press: 3 sets of 5
Chin-Ups: 3 sets to failure
Day 2:
Squat: 3 sets of 5
Press/Bech Press: 3 sets of 5
Deadlifts: 1 set of 5
Day 3:
Squat: 3 sets of 5
Bench Press/Press: 3 sets of 5
Pull-Ups: 3 sets to failure
I'm pretty psyched about this. My diet will be about 3500 calories a day. A gallon of full-fat milk per day. A pre-workout and post-workout shake. Most of my carbs are in and around my workout. That's pretty much it. I took the advice of the guys here and didn't care about my macros much. Just eat BIG and lift BIG. Keep the carbs around my workout and that's it.
I will do some assistance exercises for my core (weighted sit-ups and planks). Also, I'm thinking of performing HIIT after my workouts (is that good?) to increase my stamina and try to keep fat gain at bay. Any questions? I'll gladly answer.
What are your stats? age, height and weight. How lean are you?
The HIIT will force you to have to eat more to put on weight. If you're financially strapped, is that a good move?
HIIT doesn't specifically target fat, it revs your metabolism, which will then burn fat because you're also doing weight training, sparing your muscle mass. But, you still have to be in a deficit to burn the fat. That's not happening with the big eating right after the workout.
Why not see if fat gain is a problem before adding HIIT? But, I don't think doing it right after weights will do any good. IMO.
Why not see if fat gain is a problem before adding HIIT? But, I don't think doing it right after weights will do any good. IMO.
Ageed. Stop fearing fat gain so much. Just like muscle, you're not going to 'accidentaly' put on 20lbs of fat overnight. Go with your program, keep a clean diet and lift hard, and evaluate youre weight gain in a month. If you feel like you've put on too much fat compared to muscle, check your diet first, if it's clean you may actually be eating too much, scale it back just a tad and check again. If it's still not working, like Roland said, HIIT may not be ideal because it's going to burn too many calories and massively overeating after performing it is going to negate the purpose of slowing fat gain. I'd actually recommend a lower intensity cardio on your off days at this point (after your diet is perfect, if you're still gaining fat, which isn't likely, be honest about your diet). Not enough to cause stress to your system, but enough to get the blood flowing and increase recovery. This will help limit fat gain not by burning fat, but by better nutrient partitioning (G-Flux - an active body uses it's fuels more efficiently). It's not going to be intense so it won't interfere with your weight training, but don't get out of hand with the duration (I'd recomend about 30-40 minutes tops), because your body will choose to adapt to endurance work ahead of anaerobic work (weight lifting), and you don't want that.
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I do not workout. I TRAIN.
I do not eat. I FEED.
I do not sleep. I RECHARGE.
My greatest fear in this life is the fear of being ordinary.
Ok, so I'm going to post my stats in my sig. line later on. Right now, just an update on what has been happening. I've kept to my diet so far. I came back from school. Then I'm headed back to school after an hour or so for extra lessons. Afterwards, I'll head straight to the gym and then I'll post a feedback on my workout.
Well, I did head over to the gym. I missed the enviroment there. Fortunately, it was quiet.
This is how I'm going to post my workout:
Exercise: sets X reps X weight in lbs. Exercise volume (x) = sets x reps x weight
Total workout volume = x1 + x2 + x3
So, here goes:
Day 1 April 16th 2007:
Squat: 3 x 5 x 95 x1 = 1425
Bench Press: 3 x 5 x 95 = 1425
Chin-Ups: 3 x 6, 4, 2 x BW = 1476
Total workout volume = 4326
So far so good, let's hope progress continues. I'm going to keep adding weight to each exercise every workout. When progress stalls, there are a few techniques Rippetoe outlined to keep on going. Tomorrow is an off day. I'm going to re-adjust my diet to fit my schedule better. I got a clearer picture of how my diet interlaps with my schedule. I'll stay away from any "cardio" work at the moment.
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Height: 5'8
Weight: 125 lbs.
Age: 18 years old
Bodyfat: not sure, about 10%
cool man! glad to see ya get started. I'll be checking in, your numbers will go up fast if you give the body all the nutrients and recovery it needs. I've learned this the hard way; I haven't been eating enough and it caught up with me big time.
Not as a slam, but at 125 lbs food is your friend. Some light cardio is fine, but just don't over do-it. You could even do some mobility work on your day off.
Well, I've found out that school and extra work is being a bitch to me. So, I've decided to cut back on the frequency of my meal just a little bit. Maybe go from 6 meals per day to 4 (excluding pre and post workout drinks). I'll keep calories roughly close and continue chugging the gallon of milk per day (I'm drinking skimmed milk...does it matter?).
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Height: 5'8
Weight: 125 lbs.
Age: 18 years old
Bodyfat: not sure, about 10%
Well...today pretty much sucked. I woke up late for school so I had to to skip breakfast. Moreoever, I woke up with a headache and I was sleepy throughout the day. Thank god I didn't have to workout today. However, I did manage to salvage 4 out of my 7 meals. Hopefully, tomorrow will be a much better day. I'll try to sleep early tonight so I won't face any more problems tomorrow. I guess you do learn your lessons one at a time.
__________________
Height: 5'8
Weight: 125 lbs.
Age: 18 years old
Bodyfat: not sure, about 10%
Well, I've found out that school and extra work is being a bitch to me. So, I've decided to cut back on the frequency of my meal just a little bit. Maybe go from 6 meals per day to 4 (excluding pre and post workout drinks). I'll keep calories roughly close and continue chugging the gallon of milk per day (I'm drinking skimmed milk...does it matter?).
At 125lbs, make it whole milk.
__________________
I do not workout. I TRAIN.
I do not eat. I FEED.
I do not sleep. I RECHARGE.
My greatest fear in this life is the fear of being ordinary.
all i do is eat, eat and eat some more. I've had an extremely difficult time gaining any weight at all. You just have to keep eating and lifting, eventually it will catch up. I wouldnt be worried about gaining fat, if you are like me, you will have a hard time gaining anything. Good luck, and remember to EAT!
Don't feel bad. I wrestled in the 158 lb class in high school and graduated at 5'10" and 150 lbs. I actually gained to 170 lbs in Marine Corps boot camp! I think part of that was just maturing and getting good constant exercise and plenty of food.
Let us do this "Old School"
. But right now, I'm locked and loaded. Going to head over to the gym tomorrow. I got my diet in check. Hopefully, I'll start gaining weight and strength and make some good improvements. This log is the first step towards achieving that. Any support from the forum members is greatly appreciated. my workout will go like this:
Linear Mode
