Can Nacho get buff?

NACHO · 09-05-2009, 12:33 AM

Hello I decided it might be motivational to start a training log.

Brief history - 4 times in my life between high school and college I tried lifting weights to get big but all 4 times I was unsuccessful. This was before the internet and so I just went and lifted getting my information from friends and muscle mags. Every time I would get stronger for a while and not even a little bit bigger. My friends I was lifting with would get bigger. After a while I would quit. Usually around six months. I was as skinny as could be. Try 6'9" and 210 lbs!

Looking back it seems two things were happening.

A) Low protein diet
B) Too much exercise. (Playing basketball for a couple hours a day)

Then I got 15 years older, had kids, stopped playing basketball and ballooned up to 295 mostly fat. I assume I had to have gained a small amount of muscle (necessary to propell my 295 around).

In March I had enough of my fat self and now I am at 256 and would say I have gained at least a few pounds of muscle. I started at 30%+ BF and last time I checked with calipers I was around 18% BF.

Although experts suggest getting much leaner before bulking I really hate being skin and bones so I am lifting, eating, and hoping my newb gains cause me to actually get some muscle for the first time in my life.

Workout routine
I'm doing the Practical Programming Novice Program (largely because I want to be able to do a pullup which I am pretty far away from right now)

Program is squats 3x week alternating press and bench, dead lifting 1x week, chinups/pullups alternating on non deadlift days.
Working on form and power, I am midway through week 3 and things are progressing nicely, with the weight about to start getting heavy.

Diet -
Eat good meal before lifting, good meal after lifting.
Lifting days - Aprox 500 cal surplus
Off days - Aprox 200 cal surplus
2nd off day - Aprox maintinence cals
150g fat a day or less, 250g of protein a day or more

Post workout shake - 40g Dextrose* and 60g whey
Bed time shake - 16oz non fat milk, 1 serving of Nitro core (blend of fast and slow proteins)

Suppliments -
5g creatine daily
Omega 3 fish oil (3g active ingredient)
10g L-glutamine*

Technology
Heart rate monitor
Gowear Fit to track expenditure
Fitday to track intake
Kitchen Scale
Chuck Taylor hightops
Clipboard and pen

*(I realize I don't need dextrose but I bought 15lbs so I might as well use it, same with L-glutamine)

NACHO · 09-05-2009, 12:35 AM

		Sets x Reps	Session #8
Squat	warmup	2x5	45
	warmup	1x5	70
	warmup	1x3	110
	warmup	1x2	145
	working sets	3x5	185

Bench Press	warmup	2x5
	warmup	1x5
	warmup	1x3
	warmup	1x2
	working sets	3x5

Press	warmup	2x5	45
	warmup	1x5	40
	warmup	1x3	55
	warmup	1x2	65
	working sets	3x5	80

Deadlift	warmup	2x5	80
	warmup	1x3	120
	warmup	1x2	170
	working set	1x5	205

This was today's workout. As you can see I am a very tall wimp of a man. However I hope to become less wimpy soon.

Funny story, as I never see ANYONE doing squats except me. (Work out at LA fitness) I was doing 185 (more weight than I ever have squatted free weight) and was pumping myself up saying they are going to put my name on this squat rack, and I own this squat rack, etc. Shortly after I finish a short, skinny hispanic man walks up and without warmup starts repping 225 with decent form. He started to struggle a little on the fourth set. So ya, I guess I don't own that sqaut rack yet!

Oops forgot my diet:

Calories: 4586
Fat: 111
Carbs: 506
Prot: 357

Amount	Unit	Cals	Fat (g)	Carbs (g)	Prot (g)	Delete
		Total	4,586	111.8	506.0	357.4

TheFitOne · 09-05-2009, 07:33 AM

Good lucK!

NACHO · 09-06-2009, 10:37 AM

Day off

Cals: 3,489

Fat: 99.2

Carbs: 364.7

Protein: 267.4

Katydid77 · 09-06-2009, 10:41 AM

Quote:

Originally Posted by NACHO

Day off

wow. how are you getting that many calories/protein. I know you are a big guy (and guys are different in these things) but I am interested in how you get those numbers.

I imagine i could 'junk out' and get that many calories, but I don't see anyway I could hit that protein number. What does your daily food look like?

NACHO · 09-08-2009, 12:07 AM

Quote:

Originally Posted by Katydid77

wow. how are you getting that many calories/protein. I know you are a big guy (and guys are different in these things) but I am interested in how you get those numbers.

I imagine i could 'junk out' and get that many calories, but I don't see anyway I could hit that protein number. What does your daily food look like?

Eating a lot. Here is what I have for breakfast on most days, assuming I wake up when my alarm goes off.

30g of isolate protein with 8 oz of milk

While I'm drinking that I am making 100g of roll (old fasion) oatmeal.

Once that is in the microwave I make a 3 egg omlette with 30g of cheese and 50g of ham.

If it is a workout day I will wash this all down with 8 fl oz of orange juice. Otherwise I skip the juice.

Assuming no OJ this is aprox 1400 calories, 45g of fat, 128g carbs, and 125g of protein.

Because my time is limited I cook up 2 lbs of pasta at a time and then just heat it up bit by bit with sauce and some kind of meat when I'm ready for a post workout meal. This will usualy be a 1000+ cal meal.

Also on workout days when I am needing the calories I will stop by In and Out and drop 2 double doubles which is about 1200 calories.

I'm not super anal about calorie tracking but when possible I weigh my portions.

NACHO · 09-08-2009, 12:12 AM

Yesterday was a workout day. Finished week 3. Squat bar finally slowed down a bit so I am going to switch up to 5lb increases.

		Sets x Reps	Session #3	Session #6	Session #9
Squat	warmup	2x5			45
	warmup	1x5			75
	warmup	1x3			115
	warmup	1x2			155
	working sets	3x5			195

Bench Press	warmup	2x5			45
	warmup	1x5			70
	warmup	1x3			100
	warmup	1x2			130
	working sets	3x5			145

Chin ups - 100lb assist 8 8 7

Going to lower assist to 90lbs next week

NACHO · 09-08-2009, 12:20 AM

Unfortunately yesterday I ended up drinking about 7 beers and not getting nearly enough sleep. Today my legs are very sore. I don't know if it is the lack of rest, the alchohol, or the squats being difficult that caused this or some combination.

Also - the receptionist where I work who knows I have been working out mentioned that I didn't look strong at all, just skinny.

I explained that I had only been working on gaining muscle for 3 weeks and previously had been focused on weight loss. I further explained that at my size it would take a substantial gain in muscle for her to notice it with my clothes on. She didn't quite understand so I tried to explain how Arnold and Sly Stalone are not tall, just big. This really went over her head. I felt really old.

Also a work buddy today who was listening to this conversation remarked that I would make much faster progress if I wasn't doing this lame exercise routine where I only do 3 lifts and then go home. I didn't bother trying to explain the purpose of compound lifts, or that Ripptoe might know more than him. In fact I was thinking he was right. Then I came to my senses and realized I am not even doing a hypertrophy program and that I will have better hypertrophy results if I can lift more weight and that muscles take time and that my research on how to build muscle was not in vain.

Anyways ... I guess it is better to be called skinny than fat.

NACHO · 09-08-2009, 11:55 PM

My sore legs turned out to be slightly cramped hamstrings. Hopefully this does not effect tomrrow's workout.

Been stretching all day and things are loosening up.

Seems like drinking while on creatine and working out hard don't mix well.

NACHO · 09-09-2009, 11:53 PM

Yesterday I forgot to wear my Gowear fit so in honor of not knowing how many calories I burned I didn't track my intake.

Oh well.

Today I blasted through my squats with the bar only slowing a little so I feel confident I can continue upping the weight for at least another week. I am a bit nervous of what will happen when I fail a rep but I am in a squat rack cage so I guess the supports will just have to do their job and I'll look like an ass.

Press is another matter. I have extremely weak shoulders and I think I will fail a rep this week or next week for sure. Bench is getting close too.

Squat	warmup	2x5	45
	warmup	1x5	80
	warmup	1x3	120
	warmup	1x2	160
	working sets	3x5	200

Bench Press	warmup	2x5
	warmup	1x5
	warmup	1x3
	warmup	1x2
	working sets	3x5

Press	warmup	2x5	45
	warmup	1x5	45
	warmup	1x3	55
	warmup	1x2	70
	working sets	3x5	85

Pull-Ups	working sets	3 sets to failure	100 lb
		1^st Set	7
		2^nd Set	7
		3^rd Set	6

Gowear fit - 4032

4420 cals

128g fat

476g carbs

339g protein

NACHO · 09-11-2009, 01:04 AM

Off day -

28 min brisk walk

Gowear - 3800 (aprox day not over)

Cals Fat Carbs Protein

Had two costco hotdogs for lunch. Tasted good going down. Afterwards I started feeling light headed?? Next time, 1 hot dog and 1 Combo Pizza.

NACHO · 09-12-2009, 06:42 PM

Lifting day -

		Sets x Reps	Session #11
Squat	warmup	2x5	45
	warmup	1x5	80
	warmup	1x3	120
	warmup	1x2	160
	working sets	3x5	205

Bench Press	warmup	2x5	45
	warmup	1x5	75
	warmup	1x3	105
	warmup	1x2	135
	working sets	3x5	155


Deadlift	warmup	2x5	90
	warmup	1x3	135
	warmup	1x2	190
	working set	1x5	225

I was supposed to do 150 on bench but I accidently did 155. This worked out good actually because when reviewing my form and technique the night before I discovered I was using the wrong grip and using the correct grip allowed me to easier lift. I struggled more with 145 with the wrong grip than I did with 155 and the correct grip. I will do 155 again and then resume increasing weight.

I was supposed to do 220 on deadlift but the lure of 2 plates caused me to to do 225 instead.

Finally, on squats I believe I for the first time was able to achieve proper depth. Felt different coming up. My hips and knees have been loosing up and as I have focused on depth it has been improving. I can't wait till I am doing two plates per side.

NACHO · 09-12-2009, 06:43 PM

Day off -

I have stopped wearing my gowear fit for a couple days as the band was irritating my arm.

Yesterday and today I am just stuffing myself with low fat foods and hoping for the best.

I am a bit concerned about my joints, ligaments/tendons because NROL has you take a week off every 4-6 weeks. SS has no weeks off.

I'll let how I feel be my guide.

Katydid77 · 09-12-2009, 06:43 PM

yay for gains!

p.s is your real nickname Nacho?

NACHO · 09-12-2009, 09:25 PM

Quote:

Originally Posted by Katydid77

yay for gains!

p.s is your real nickname Nacho?

The gains are incredibly motivating. From what I have read on building muscle progressive overload is the fastest way to build muscle but more signifigant for me in the mental motivation. This is the first time lifting that I actually look foward to my workouts. Previously I would dread them.

No - I have a variety of nick names in real life but none of them are Nacho.

"Big fella" seems to be the most popular. Nacho was available so I took it.

NACHO · 09-13-2009, 10:12 PM

Well I am feeling guilty but I just feel it was smart to skip today's workout and resume again on Tuesday. Had I worked out today I would have resumed Wednesday.

My shoulder has this weird twinge to it, and I don't know it if it sore muscle or something else but I decided to let it rest a couple days. Also my back is still sore. I know my back is fine, just the muscle. The shoulder ... not so sure.

I'm getting close to 40 and as much as I would like to get buff I know my body isn't getting any younger. Since I am not in a race here a day off and some extra rest just seems pragmatic. My body must agree with me because this morning my wife woke me up at 10:00 AM!

The beauty of doing these compound lifts is that the weak spots are strengthed rapidly. In my case, my legs are much stronger than my core. In particular I have a weak back.

My weight has been going up. I haven't reported it here because I assumed it was just water. However, it has not gone back down. So it appears my weight has gone to 260-261. This is 5-6 pounds in 4 weeks.

Based on my caloric intake, either my gowear fit is wrong, or half of the weight I've gained is water. I would say my caloric intake tracking has been good, so I have consumed around 8500 calories more than I have used which is aprox 2.5 lbs. Since I also started creatine 4 weeks ago it seems reasonable to say the additional 2.5-3.5 lbs is water when you consider the size of my body. (Any expert reading this feel free to comment please!)

I will continue my protocol and monitor what happens. If my weight continues going up at the same rate then it would mean my gowear fit is over reporting my energy needs. Since it can be off my 10% I could be eating a lot more than I need to be.

dougz · 09-14-2009, 12:48 AM

Quote:

Gowear - 3800

Christ!

How tall are you again? How much do you weigh? Doing lots of NEAT?

What's your secret??!! LOL

NACHO · 09-14-2009, 01:28 AM

Quote:

Originally Posted by dougz

Christ!

How tall are you again? How much do you weigh? Doing lots of NEAT?

What's your secret??!! LOL

6'9" - 261 lbs

In retrospect it is amazing that I was able to get so fat. Horrifiic diet over many years...

dougz · 09-14-2009, 07:57 AM

Quote:

6'9" - 261 lbs

LOL

Yup, that'll do it..

NACHO · 09-14-2009, 10:39 PM

Back still slightly sore, shoulder still feeling wierd.

Don't think either is serious so back to the weights tomorrow.

NACHO · 09-15-2009, 10:17 PM

Back in the weight room, my body is adjusting to working out at 8:00 AM. Back feels ok, arm feels ok. Not great but OK.

		Sets x Reps	Session #13
Squat	warmup	2x5	45
	warmup	1x5	80
	warmup	1x3	125
	warmup	1x2	165
	working sets	3x5	210

Bench Press	warmup	2x5	45
	warmup	1x5	75
	warmup	1x3	105
	warmup	1x2	135
	working sets	3x5	155


Chin Ups	working sets	3 sets to failure	90 lb Assist
		1^st Set	6
		2^nd Set	6
		3^rd Set	6

NACHO · 09-16-2009, 12:39 AM

Gowear - aprox 4200 (90 minutes left in day and the wife is frisky...)

Diet
__Cals _Fat _Carb _Protein

Lyrica · 09-16-2009, 01:21 PM

You go guy-burn those calories and get that NEAT up there!

NACHO · 09-17-2009, 02:13 AM

Off day - back and arm feeling decent.

Took a 32 min walk and according to Gowear fit I burned 339 calories during said walk.

Total Gowear burn 4083

_____Calories Fat Carbs Protein

NACHO · 09-17-2009, 11:09 AM

The scale continues to climb. 264 this morning. What

Has to be water retention.

dougz · 09-17-2009, 04:13 PM

Quote:

Took a 32 min walk and according to Gowear fit I burned 339 calories during said walk.

Doesn't sound so far-fetched, if it was brisk... Or do you think it should be higher?

Quote:

The scale continues to climb. 264 this morning. What

Has to be water retention.

Are you just finished with a diet? What's the rate of climb? Note that for novice lifters a "clean" rate of weight gain is 1.5-2 lbs a month..

I've gained about 3 lbs so far, 5 days after my last RFL day..

And it fluctuates, apparently.. Yesterday I was 192, today I'm 190..

They folks at Lyle's forum say all the water weight should be back on within a week, and if it's still going up, you should cut cals or up activity accordingly..

I'm finding it helpful (well, neat, anyways.. LOL) to look at the trends from my GWF data.. For WO days, for cals burned while sleeping, for walks, etc..

For example, I've been keeping track of what my 9pm to 12am burn is, as it's consistent, in that I'm not doing much of anything during this time, besides sitting at the PC or watching TV (on days off from work, that is).

Using that number I can see, uploading my GWF at 9pm, whether I can have that before bed snack or not..

NACHO · 09-17-2009, 07:14 PM

339 just seems high for a walk. Dunno.

Anyways ... another lifting day.

		Sets x Reps	Session #14
Squat	warmup	2x5	45
	warmup	1x5	85
	warmup	1x3	125
	warmup	1x2	170
	working sets	3x5	215

Press	warmup	2x5	45
	warmup	1x5	45
	warmup	1x3	60
	warmup	1x2	75
	working sets	3x5	90

Deadlift	warmup	2x5	95
	warmup	1x3	140
	warmup	1x2	200
	working set	1x5	240

I have noticed the following. This is obvious but still something new to me. If I am focused intently on the lift I am much stronger. Example: when squating today on my second work set I was having trouble and was starting to think I would have a challenge during set #3. Because of this I was intently focused on set 3 and practically was vertically jumping I powered up the weight up.

Press was a challenge. It is remarkable how weak I am on this lift. I suspect I will miss a rep soon.

NACHO · 09-17-2009, 07:17 PM

So a couple days ago I was kissing up to our sales VP. Knowing he is both a gadget freak and into fitness I showed him my gowear fit. He thought it was cool. I explained I was trying to gain muscle. Partially through my explination he interrupts and says if I want to get buff I should do P90X.

I nod politely and as I am walking away I shake my head ... obviously being into fitness does not translate into knowing what you're talking about.

Lyrica · 09-17-2009, 08:48 PM

I burned 324 cals during 2 thirty minute walks today so that doesnt' seem too high at all.

NACHO · 09-18-2009, 01:03 AM

Quote:

Originally Posted by Lyrica

I burned 324 cals during 2 thirty minute walks today so that doesnt' seem too high at all.

I suppose you're right.

Today I am getting very tired of eating. Obviously I could have worse problems. Still, I stuffed myself and still falling a bit short.

Gowear - 4270
____Calories Fat Carbs Protein