Have I even made progress?
I just got done reading John Christy's great thread and feel like I have a new perspective to start again and try hard to reach my goals now....
Here's my history of weightlifting:
2006 -- the beginning: 135lbs 5ft 9
September 2010 -- the peak: 145lbs 5ft 9
bench: 3x5x195lbs (1RM 240lbs)
squat: 3x5x255lbs (1RM 305lbs)
dead: 3x5x285lbs (1RM 310lbs)
(back injury due to job for the last 18months) so this is my starting point going forward below:
March 2012: 135lbs 5ft 9
After the back injury, I am a little discouraged because I am looking back at what I personally see as pretty poor progress -- not from a strength standpoint, but a weight standpoint. 10lbs weight gain in 4 years is unacceptable. It seems my body's natural equilibrium is 135lbs...I want to be 165-170lbs -- That's where I want to be, but it seems my body doesn't want to respond. I think this is a fresh start for me here. I have lost weight and lost strength so I want a new regime (John Christy's thread takes care of this) and a new perspective on everything.
Obviously the problem is diet related...not much to say here other than I need to eat more. That's about it...
But I still don't understand why I previously have been able to gain that much strength with basically putting no body weight on whatsoever. What can I do to make BOTH progress better going forward?
I have lost a lot of size in my back due to the injury, so I think I am partly not motivated because my back has fallen behind everything else (hence why my bench is of equal strength to my back right now from the gym yesterday!!).
Any input on this?
Welcome to the forum.
First off, great job in getting to the levels you were at in 2010. One good thing is that climbing back up the mountain will be easier this time around.
I am assuming your primary goals are muscle building, since this is in the muscle building forum. I would say that really the only thing missing from the equation for you is the addition of some extra calories per day.
This in combination with your work ethic will yield some very good progress. If you can get your bench, squat and deadlift to 300, 400 and 500 while getting your weight up to 165 to 185 I think you will be pleased with the result.
One thing that can help us help you is if you could present more information on how you generally eat when you train...what your habits are, what types of foods you eat, when you eat, that sort of thing. Once we understand your patterns and preferences hopefully we can make some minor suggestions that will make a big difference.
Thanks for the reply.
Right before my peak, I was fighting to keep intake at 3000 calories per day. I find the problem is quantity...I cannot find (other than my shake below) enough dense food to meet the 3k/day that I attempted. I would usually fall into the 2600-2800 range (using fitday.com as the calculator). Clean foods, no junk. I find junk foods slow me down and make me feel less energetic.
The majority of my calories would come from one shake every day at night...I usually do cup of oats, 2 cups milk, Myofusion protein, banana, peanut butter and olive oil...adds up to be ~1k calories.
With my schedule, I find it hard to eat 5-6x a day...so I try 3x big meals and attempt to snack in between, but I struggle. I just find that every QUALITY meal is ~600 calories, so 1800 + the shake = 2800.
I could definitely work on my breakfast...I usually just eat some cereal+milk/oats + OJ in the AM...that's the honest truth. Maybe I should get a shake ready to go every morning...
500-750 extra calories per day would probably go a long way. Here are my general recommendations for healthy calorie dense additions. Even a few of these would add a quality amount of calories.
--A big handful or two (or three) of almonds per day.
--Some butter on your veggies. A little goes a long way and adds plenty of calories. Plus butter is packed with good nutrition.
--Whole milk instead of what you are drinking now...if you're not drinking whole milk.
--Add 2 dollops of sour cream to every possible meal.
--Add cheese to every possible meal.
--Rotate in plenty of beef each week.
--Add a little heavy cream to your shake.
--Buy fewer lean cuts of meat.
--Bacon strips. Bacon strips. Bacon strips. Seriously though, most grocery stores sell bacon bits and pieces in 3 to 5 pound bags, and these are great additions to many meals.
--Add a dollop or two of mascarpone to your shake. It hides well, is used in desserts, and packs a lot of calories.
--Natural sausage, skin and organ meat.
Looks like I'm going shopping today!
Thanks for the input.
What should I goal myself at each month to get back to where I was? Is a year realistic to get back to where I used to be? I just want to know so I have a track to follow.
Definite signs of progress BiB and take it as a good sign you're getting stronger at a lean bodyweight, you don't need to be 200lbs+ to be physically impressive so don't be in any rush to gain weight.
Someone recently made the comment to me that a calorie surplus of 100 or 1000 will both be fine, as long as you are indeed getting that surplus. The latter will of course result in more weight gain but it may not all be muscle. So again don't be in any major rush, I would look for as slow as 1lbs a week for a few months then perhaps more like 1lb every 2 weeks.
Lastly with those numbers at that bodyweight, you may well have some decent Powerlifting potential :)
Welcome to the forum BackinBiz :biglifter:
We had this discussion with Casey in his forum regarding pressing strength and diet.
It seems that folks loose a good amount of pressing strength during diet. But other lifts like pulling (deads,rows) are less effected or even icreased.
We have found no idea why this is the case.
But it sucks.
+cue: some oil in the shake. One Tablespoon equals about 75kcals. You won´t taste it or it will taste EVEN BETTER. (remember fat is a taste transporter)
Here is my final workout regime and goals:
Goals by end of 2012:
Bench: 3x6 195lbs
Deadlift: 3x6 285lbs
Squat: 3x6 225lbs
3200 calories per day.
Routine: 2 day split
Situps: 1 x 12
Squat: 3 x 6-12
Back Extension: 1 x 15
Bench Press: 3 x 6-12
Pull Down's: 3 x 12
Calf Raises: 1 x 12
Static Grip: 1 x 60sec
Side Bends: 1 x 12
Deadlift: 3 x 6-12
Military Press: 3 x 6-12
Barbell Curls: 3 x 6-12
Closegrip Bench: 3 x 6-12
Wrist Curls: 1 x 15
Did workout A last Thursday 3/1/12
3/6/12 Workout B weigh in 135lbs
SB: BW 1x12
Dead: 135lbs warmup 3x6 185lbs
Military press: 2x8 75lbs, 1x6 75lbs
BB Curls: 3x8 40lbs
Closegrip Bench: 3x8 115lbs
Wrist curls: 1x15 15lbs
After some good stretching today for workout B I managed to easily put up 3 sets of 6x185lbs on deadlift so felt good...lower back seems to be fully healed and it didn't feel uneasy at all.
My military press is awful though -- 3x8 75lbs. Felt like it was more a lack of supporting muscles than strength...just gotta keep at it although the plates on each side make me look pretty pathetic!!!
The scoops of ice cream in the shake seem to be working good. It doesn't feel heavier, but its adding 300 calories each shake, so hopefully that helps.
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