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miavbt
02-22-2009, 07:56 PM
Hi!

I'm new to the forum (I made one post a long time ago and forgot about it) and have been lifting for about 9 months with okay progress. I started at 140 lbs and got a bunch of my lifts much higher with starting strength. I got to around 180 lbs. After it stopped working, I tried Defranco's Westside for Skinny Bastards. It didn't work so well, but my diet might be to blame for that.

My lifts are something like this:

Squat: 185 lb x 3 x 5 (might be lower now)
Bench: 145 lb x 5
OH Press: 95 lb (may have decreased)
Deadlift: 240 lb

I haven't squatted or OH pressed in a while because WS4SB had me choose between squats and deadlifts and I only did dumbbell OH presses with lighter weights.

Now I'm 17 years old, 190 lbs, around 6 foot, and kind of fat. I'd say I'm 20%, but I never measured myself. My long term goal is to get stronger and become more athletic. I figure a nice figure will be a side effect of that.

Right now though, I want to lose fat slowly while still gaining a little strength. My stomach is kinda pudgy and I feel slower and sluggish.

I'm going to try to be more serious about my diet from now on. Reading the stickies on this forum gave me a huge load of info.

Anyway, I'm going to start on the Hardgainer routine in one of IA's posts.

Tuesday:

Bench Press or Dips 2 x 8-12
Bent Row or Pull-up 2 x 8-12
Weighted Abs 2 x 10

Saturday:

Squat 2 x 8-12
Military or Dumbell Press 2 x 8-12
Stiff Legged Deadlift 2 x 8-12

Tomorrow, I'll try to sort out some kind of plan for a diet. Then I'll follow this program for a couple weeks and if it doesn't work/ stops working, I'll take another look at my diet and if all's well nutrition wise, switch to some HIT program.

I do have one question. My squat form I think degrades very easily especially because I skimp on depth. Could I replace squats with box squats for this reason?

That's a lot of writing lol.

miavbt
02-24-2009, 05:34 PM
Day 1:

Bench Press: 120 x 2 x 8
Bent Row: 105 x 7, 100 x 8
Weighted Decline Sit-ups: 20 lb x 2 x 10

I should be able to go up 5 lbs on bench next week.

I did bent rows for the first time today. I used to do Pendlay rows, but for these I went a bit above being totally parallel to the ground. That's how I saw it in youtube vids anyway. I went too heavy for the first set, so I went down 5 lb.

Sit-ups were pretty easy, I'll definitely increase 5 lb next week.

Also, I decided on what I'm going to do diet wise with some help from forum posters.

My maintenance calories are around 2700.

For now I'll try to eat around my maintenance and recomp.

Protein: 285g (1140 cals)
Fat: 127g (1140 cals)
Carbs: 105g (420 cals)

I'll try to avoid carbs except for post WO. If I need to increase carbs then I will.

Now for the hard part: actually turning these numbers into food. I'll try to figure out what general foods I can eat throughout the day to follow this macro profile.

adelman337
02-24-2009, 06:04 PM
Stick with the program for more than a few weeks. if you are not progressing it is because of your diet. Box squats would be a good substitute. They will help teach you proper form.

miavbt
02-24-2009, 06:40 PM
Thanks for the advice. I'll stick with it then!

miavbt
02-27-2009, 04:46 PM
I know I can't go to the gym tomorrow, so I went today.

Day 2:

Box Squat: 135 lb x 2 x 8
Military Press: 85 lb x 2 x 8
Stiff Legged Deadlift: 135 lb x 2 x 8

I could definitely do more on box squats. I just wanted to start a little light so I could be sure I got form. I'm doing these with a bench and the height might be just an inch above parallel, it's probably fine. I'll increase 5 lbs next week.

The last rep went up really slowly. I'm not sure whether I'll increase.

These were easy. Increase 5 lbs.

miavbt
03-03-2009, 04:35 PM
Day 3:

Bench Press: 125 lb x 8, x 7
Bent Row: 105 x 2 x 8
Weighted Decline Sit-ups: 25 lb x 2 x 10

My diet was horrible over the weekend. I was at a wedding, and I didn't really get to have much meat.

The last rep on bench press was really slow. I'll stay at this weight next week.

The row went smoothly.

The sit-ups were easy enough.

I still need to work on my diet though, its far from perfect. I'll post about my diet tomorrow.

miavbt
03-04-2009, 08:13 PM
Today's diet isn't worth posting, I just finished laying out a basic template of what I think would be a good diet.

Breakfast:
- 4 eggs, fried
- 1 protein shake (milk + whey)
- 1 spoon of peanut butter

Lunch:
- tuna sandwich on whole wheat bread (this is the healthiest thing our school serves, I still have to find a better alternative)

3:00:
- protein shake
- greek yogurt/tzatziki

5:00:
- 1 chicken breast

8:00:
- whatever dinner my mom makes

Before Bed:
- cottage cheese and peanut butter

Not including the variable dinner:

Calories: 1,948

115.2g fat
91.4g carbohydrate
200.1g protein

I'm aiming for at least 2500 calories, so I'll have to add stuff, especially to the lunch. Also, that template is for non-workout days. The only difference I'll have on WO days is an extra protein shake and a bunch of carbs post-WO.

Its probably too little food, but I'm eating way worse right now.

miavbt
03-07-2009, 11:16 AM
Day 4:

Box Squat: 140 lb x 2 x 8
Military Press: 90 lb x 8, 90 lb x 6
Stiff Legged Deadlift: 140 lb x 2 x 8

I think I'll increase 10 lbs on box squat. I only started pretty low because I wanted to be sure of form.

I'll get 2 more reps on MP next week.

SLDL was easy. Increase 5 lb.

Billsterl
03-07-2009, 05:15 PM
keep it up man, u can see progress already, and if u can make and bring your own lunch to school

miavbt
03-10-2009, 05:16 PM
Day 5:

Bench Press: 125 lbs x 8, x 8 PR reps
Bent Row: 110 lbs x 2 x 8 PR weight
Weighted Decline Sit-ups: 30 lbs x 2 x 10 PR weight

Bench press was surprisingly hard. It might have been because I may have accidentally done 9 reps in my first set. But I got it, so I'll increase weight next time.

I got rows with no major concerns. Increase weight.

Sit-ups finally got harder. I'll increase weight, but probably won't get all reps.

Thanks Billsterl, yea, I'll think of something to bring in.

miavbt
03-12-2009, 12:52 PM
I had a 104.5 degree fever this morning. It's gone down since then, but I'm not sure I'll be lifting on Saturday. Hoping for a full recovery by then.

miavbt
03-17-2009, 04:42 PM
I still didn't feel up to lifting today, so I did around 35 minutes of brisk walking on hilly streets. It was pretty tiring. I'm going to try to get at least two sessions of low intensity cardio per week from now on.

AnyOldIron
03-17-2009, 04:44 PM
heal up dude

miavbt
03-18-2009, 05:30 PM
Day 6:

Bench Press: 125 lbs x 8, x 7 (-1 rep)
Bent Row: 110 lbs x 2 x 8
Weighted Decline Sit-ups: 30 lbs x 2 x 10

Thanks AOI, I'm pretty much up to snuff at this point, except for a little cough. I didn't lose much strength either. I only lost a rep on my bench press, so I'll stay on that weight.

Bent row I can increase weight.

Sit-ups I can increase weight.

miavbt
03-21-2009, 10:09 AM
Day 7:

Military Press: 90 lb x 7, 90 lb x 4 (- 3 reps)
Box Squat: 145 lb x 2 x 8 PR
Stiff Legged Deadlift: 145 lb x 2 x 8 PR

I lost a bit of strength on the military press, but I should be able to make it up next week. I did the press first because the squat rack was occupied.

I really felt squats in my glutes and hams. They were a little hard, but I should be able to increase by 5 lbs next week.

SLDL's were easy enough I guess. +5 lbs next week.

miavbt
03-23-2009, 05:11 PM
Did a brisk 40 minute walk in a hilly area today and yesterday. I feel good.

miavbt
03-24-2009, 04:37 PM
Day 8:

Bench Press: 130 lbs x 8, x 6
Bent Row: 115 lbs x 2 x 8 PR
Weighted Decline Sit-ups: 35 lbs x 2 x 10 PR

I went up 5 lbs on the bench because I was feeling good today. And vain. Stay with the same weight next week.

Bent row went up successfully, increase by 5 lbs next week.

Sit-ups were really hard. My back kinda felt weird on it. I'll stay with this weight for one more week.

miavbt
03-28-2009, 11:22 AM
Day 9:

Box Squat: 150 lb x 2 x 8 PR
Military Press: 90 lb x 8, 90 lb x 6
Stiff Legged Deadlift: 150 lb x 2 x 8 PR

I'll increase 5 lbs on squats next week. It went well.
I got 3 more reps than last time on military press. I'll try for 2 more reps next week.
SLDL's were easy enough. I'll increase by 5 lbs.

I've been eating a lot less carbs lately, and I've started taking fish oil caps. I feel pretty good overall. I also stopped drinking milk except before bed. My stomach is never upset anymore, so that's great. I feel really alert and calm at school now. So, its all good.

miavbt
03-31-2009, 04:35 PM
Day 10:

Bench Press: 130 lbs x 8, x 5 -1 rep
Bent Row: 120 lbs x 8, x 7 PR
Weighted Decline Sit-ups: 35 lbs x 2 x 10

I slacked on my diet and cheated the past weekend so, I'm not surprised I lost strength in my bench.

I'll stay with the same weight for bent rows.

Increase on situps.

Also, I did a 35 minute brisk walk on Sunday, but not on Monday this week.

I'm gonna start bringing a high protein shake to drink between classes in school too.

miavbt
04-04-2009, 10:32 AM
Day 11:

Box Squat: 155 lb x 2 x 8 PR
Military Press: 90 lb x 8, 90 lb x 4
Stiff Legged Deadlift: 155 lb x 2 x 8 PR

I probably need more protein

Samsuperjew
04-04-2009, 01:10 PM
nice pr's man, stiff leg deadlifts are hell

miavbt
04-05-2009, 04:22 PM
Thanks, unfortunately, the squat and sldl pr's are mostly because I started at a pretty light weight for me.

Anyway, today I tried some HIIT. I'm looking into buying a sled, but today I sprinted up a hill and walked down for 10 minutes. Now I truly know how out of shape I am. I was just totally dead after that.

miavbt
04-07-2009, 11:34 AM
Day 11:

Bench Press: 130 lbs x 7, x 4
Bent Row: 120 lbs x 6, x 6
Weighted Decline Sit-ups: 35 lbs x 2 x 10

I don't know what happened today. I slept at about 1:00 last night, but I woke up around 9 so it was 8 hours of sleep. Maybe my recovery just sucks so much ass I can't do HIIT sprinting before an upper body workout? Plus, my diet is probably crap and probably will never improve because my mom's a damn vegetarian and my whole family eats like shit.

miavbt
04-11-2009, 11:00 AM
Day 13:

Box Squat: 160 lb x 2 x 8 PR
Military Press: 90 lb x 8, 90 lb x 5
Stiff Legged Deadlift: 160 lb x 2 x 8 PR

Today was alright I guess. Also, I've started drinking a shake composed of 6 raw eggs, milk, PB, and whey. I'll try to increase the # of eggs gradually.

PWO meal today:

2 chicken tenderloins
2 scoops whey in water
1 apple

I'll eat more in an hour when I get hungry enough.

apfroggy0408
04-11-2009, 12:54 PM
PR's are always fun.

miavbt
04-12-2009, 05:23 PM
Yup.

Did a 30 minute brisk walk in a hilly area. Its getting easier and easier. Also, I've been really sore in my legs since Saturday, especially my hamstrings. A little after the walk my legs felt much better.

miavbt
04-13-2009, 12:38 PM
I did another 30 minute brisk walk today.

miavbt
04-14-2009, 04:13 PM
Day 14:

Bench Press: 130 lbs x 5, x 2 - reps
Bent Row: 120 lbs x 7, x 5 - reps
Weighted Decline Sit-ups: 40 lbs x 2 x 10

I lost more upper body strength today, even though I added protein to my diet. Maybe it takes a while for the diet's effect to chime in? I lifted a couple TV's yesterday, I don't know if that affected anything.

I'm the one skinny guy lifting weights in the gym. Everyone else probably goes 5 days a week, overtrains, eats like shit, and ends up looking better than me. Great.

miavbt
04-18-2009, 11:34 AM
Day 15:

Box Squat: 165 lb x 8, x 6
Military Press: 90 lb x 7, 90 lb x 5
Stiff Legged Deadlift: 165 lb x 2 x 8 PR

Okay, its time to get more serious about my diet. I'll have my plan ready by tomorrow, and hopefully I'll go to the grocery store tomorrow too.

miavbt
04-23-2009, 07:21 PM
Okay, I've been really lazy the past few days, didn't go to the gym and ate like crap, BUT I finally got my diet down.

I just started eating right today. Here is my fitday log (I mostly wanted to count protein, so I didn't enter in bananas, salads and stuff like that, but I did eat some).

http://www.fitday.com/fitness/FoodLog.html?_a_Date=1240444800.

I think I hit macros pretty well (267 g protein). Is it normal to poop out some really slimy, slushy poop after this kind of diet?

miavbt
04-25-2009, 10:05 AM
Day 16:

Military Press: 90 lb x 8, 90 lb x 5
Box Squat: 165 lb x 8, x 8 PR reps
Stiff Legged Deadlift: 170 lb x 2 x 8 PR

Everything was a little better than last workout, so that's good. Been eating right for 2 days and one morning thus far.

miavbt
04-28-2009, 04:35 PM
Day 17:

Bench Press: 130 lbs x 7, x 5
Bent Row: 120 lbs x 8, x 8 PR reps
Weighted Decline Sit-ups: 45 lbs x 2 x 10 PR

Everything increased compared to last workout, which is good.

I think I may have HCl deficiency.

I experienced:

belching or gas within one hour of a meal
bloating shortly after eating
bad breath
loss of taste for meat
foul-smelling stools
stomach pain
desire to skip meals
acne? (but I've had that for a while)

I fit most of the criteria in the article on HCl, but I don't know how I'm gonna convince my parents to get me yet another supplement. They already think I've gone crazy.

miavbt
05-02-2009, 01:51 PM
Day 18:

Military Press: 90 lb x 8, 90 lb x 4
Box Squat: 170 lb x 5, 165 lb x 5
Stiff Legged Deadlift: 175 lb x 2 x 8 PR

Kind of messed up today. Slept late last night and I did some stupid stuff during gym class.

Samsuperjew
05-02-2009, 03:35 PM
nice dl pr breh. gjdm

Br0kenB
05-02-2009, 03:48 PM
Strong SLDL man, good job on the PR. If you did that on a whack schedule, think about what you can do when all of the sleep/nutrition factors are normal next time! :)

miavbt
05-05-2009, 08:12 PM
Thanks! Although the PR's in SLDL's are mainly due to me starting out pretty light. I used to deadlift 245 lb x 5 normally.

Day 19:

Bench Press: 130 lbs x 8, x 5
Bent Row: 125 lbs x 7, x 6 PR
Weighted Decline Sit-ups: 45 lbs x 12, x 10 PR reps

I got one more rep on the bench press. Do you still call it a PR if you increased in weight but didn't get all reps btw?

Anyway, I'm not really sure how to add more weight to decline sit-ups since the 45 plate on my chest is kind of cumbersome already.

My diet has been relatively consistent compared to how it was before this log, but I ran out of chicken and other stuff a bunch of different times. Also, I'm worried about chicken breast size consistency. I'm not totally sure if I'm getting enough protein from it.

I'll take walks tomorrow and the next day hopefully.

Billsterl
05-05-2009, 08:16 PM
man you've made some nice gains in under 20 days on this routine


how u liking it compared to previous routines?

miavbt
05-05-2009, 08:57 PM
I had a lot of gains from Rippetoe's, but that stopped working pretty fast and I also gained a lot of fat because my diet was crap.

DeFranco's Westside for Skinny Bastards, I think, was a bit too much volume, and I didn't gain much from it.

I like this routine so far. It's simple, requires minimal equipment, and I seem to be progressing.

miavbt
05-06-2009, 04:16 PM
35 minute walk today.

vsvs
05-06-2009, 05:00 PM
cool ur the same age/height/weight/bodyfat as me
keep it up

miavbt
05-08-2009, 07:46 PM
Thanks, vsvs.

Another 30 or so minute walk.

miavbt
05-12-2009, 05:08 PM
I skipped Saturday's workout because I was sick.

Day 20:

Bench Press: 130 lbs x 8, x 5
Bent Row: 125 lbs x 6, x 6
Weighted Decline Sit-ups (behind the neck): 10 lbs x 2 x10

No change in the bench press. 1 rep worse on the row.

Weights are hard to stack on top of the 45 plate, so I switched to behind the neck to increase the challenge. It felt bad on my back though, so I may choose something else.

Also, today I worked out on my new squat rack and bar instead of going to LA fitness.

Diet:

This Friday, Saturday, and Sunday, I ate really badly. Eating shit is so freakin hard. I feel like vomiting with 2 bites left of a 4 oz chicken breast. Eating is so difficult.

miavbt
11-09-2010, 06:08 PM
Starting IA's 2 day a week program (I'll probably do cardio twice a week as well). Before this I was training with IA but then got pretty stressed out with stuff and stopped lifting. I got good gains though. RIP Wesley. You were a great trainer and an all around good guy, though I didn't get to know you that well unfortunately.

Today, I started:
(in lbs)
Bench: 105x8, 105x9
Incline Press: 65x2x10
DBell Shoulder Press: 20x2x8
Skull crushers: 25x2x10
Hanging Leg Raises: 2x10

Felt generally good, I've gotten weaker a little bit unfortunately, but that's what training is for right?

Anyway, here's what I ate (I weigh 153 right now):

coffee
Mediterranean Yogurt with 1 scoop protein powder (team skip blend)

PWO:
2 scoops protein
gatorade

Chicken Burrito
Banana
Fruit Juice of some kind

Chicken over rice with some lettuce

I'm about to eat some more chicken in an hour.

I think it amounts to more than 200 grams of protein. I didn't exactly weigh or anything, but last year I weighed some stuff so I have a pretty good idea of how much I ate. Anyway, I guess my results will either confirm or not confirm this.

Goals:

Get from 153 to around 163 via lean bulking.
Then cut down to 150 retaining most or all of my muscle gained. (since I haven't trained at all for a while I might even gain some strength during the cut part)

Aside from that, I'd like to be able to bench 135x2x8. The big plates look cool.

Will post more stuff on Thursday for lower body and pulling day.

miavbt
11-10-2010, 05:14 PM
Today's food:

coffee
Mediterranean Yogurt

Beef burrito

chicken over rice and lettuce

I'll have 50g protein in milk before bed

Also snacked on some beef jerky.

miavbt
11-11-2010, 09:10 AM
Today's workout:

Pull-ups: 8,4,2 x BW
Barbell Row: 60x2x8
Dumbell Curl: 15x10
Leg Press: 110x10, 110x14
Deadlift: 135x10

I decided to substitute Leg press in for squats because I just can't get the form right on squats without using a box, and my gym doesn't have anything that I could use (the benches are far away, and the overseers would get mad if I moved them).

I think the leg press and deadlift were a little too light, I'll increase by 10 maybe next time.

Will post diet later.

miavbt
11-11-2010, 04:08 PM
Food:

mediterranean yogurt
1 scoop protein powder

PWO:
two scoops protein powder
gatorade

short ribs
sweet potato fries
turkey ham and swiss sandwich

halal chicken over rice

later, some milk and maybe beef jerky

miavbt
11-12-2010, 10:39 AM
30 minutes of low intensity cardio today.

miavbt
11-13-2010, 10:38 AM
Ate similar stuff as usual yesterday.

Today, HIIT for 10 minutes, 1 easy, 1 hard. I'll increase to 12 minutes total next week I think.

Today was a cheat day. Pretty sure I still hit a similar amount of protein.

I think I'm going to start the Warrior Diet tomorrow. Just read the book by Ori, and it doesn't sound too hard to implement since I already eat most of my food towards the end of the day. I'll just combine my lunch and dinner into one meal at 7:00pm. Also, will start working out later, around 5:00pm.

miavbt
11-14-2010, 06:06 PM
First day on Warrior diet:

blueberries
almonds

celery and carrot stick
mediterranean yogurt

The big meal:

large salad
turkey breast
lasagna with beef inside I think
all being large portions of course

I'll have a whey shake in milk before bed.

I'm pretty sure that the amount of protein was a little bit lower than usual. But then, Ori's book says that fasting should increase protein absorbing efficiency so I guess it all evens out.

miavbt
11-15-2010, 06:07 PM
Second day on Warrior diet:

blueberries
almonds

celery and carrot stick
mediterranean yogurt

Big meal:

salad
chicken tandoori
basmati rice
pizza with some kind of meat on it
chicken breast
cottage cheese and chick peas
pineapple and some other tropical fruits
2 oatmeal raisin cookies

Later, will have a protein shake and some dumplings.

All pretty large portions again. I think I have the gist of it; I'll stop posting my diet now.

miavbt
11-16-2010, 03:12 PM
Week 2:

Bench: 110x8, 110x9 -PR-
Incline Press: 70x2x10 -PR-
DBell Shoulder Press: 20x2x8 -Same-
Skull crushers: 30x10, 30x6 (to failure, bad I know)
Hanging Leg Raises: 2x10

miavbt
11-18-2010, 03:15 PM
Week 2, Day 2:

Pull-ups: 9,5,2 x BW -PR Reps-
Barbell Row: 65x2x8 -PR-
Dumbell Curl: 15x10
Leg Press: 120x10, 120x14 -PR +10-
Deadlift: 140x10 -PR-

Great day today, although on the barbell row I accidentally unarched my back and it hurt a bit.

miavbt
11-19-2010, 04:46 PM
Did 30 minutes of low intensity cardio on an exercise bike today. Tomorrow, I'll try some hill sprints for HIIT.

miavbt
11-20-2010, 12:45 PM
Did 5 hill sprints, was pretty tiring, I guess I'm way out of shape conditionally. Yesterday I was up till around 4-5 AM, so my rest wasn't great either.

miavbt
11-22-2010, 02:55 PM
Week 3:

Bench: 115x2x8 -PR-
Incline Press: 70x2x10 -Same-
DBell Shoulder Press: 20x2x7 -Less-
Skull crushers: 25x2x10
Hanging Leg Raises: 2x10

Protein may have been a little bit lower this weekend or maybe the hill sprints were too high impact and effected my recovery. Either way, got a PR in Bench press so I won't over think things.

miavbt
11-24-2010, 03:45 PM
Week 3, Day 2:

Pull-ups: 8,4,2 x BW -Less-
Barbell Row: 75x2x8 -PR-
Deadlift: 145x10 -PR-

I did a lot of running this morning with bags because I was late for my bus, and I had to workout at home today where I only have a squat rack and bench. The pull-ups were done supinated rather than parallel grip so I think that might be why they are less. Anyway, PR's on Rows and DL, awesome.

miavbt
11-26-2010, 03:49 PM
Yesterday, I did 5 hill sprints.

miavbt
11-28-2010, 08:35 PM
Did 30 minutes of low intensity cardio yesterday.

miavbt
11-30-2010, 03:28 PM
Week 4:

Bench: 120x8, 120x7
Incline Press: 70x2x10
DBell Shoulder Press: 20x8, 20x9
Skull crushers: 25x2x10
Hanging Leg Raises: 2x10

I didn't do too well today, I was hoping for benching to go smoothly but I missed the last rep.

miavbt
12-02-2010, 03:16 PM
Week 4, Day 2:

Pull-ups: 7,3,2 x BW
Barbell Row: 80x2x8 -PR-
Dumbell Curl: 15x14 -PR Reps-
Leg Press: 125x10, 125x12 -PR-
Deadlift: 150x10 -PR-

My progress in upper body is slowing down. Could it be that I'm doing too low volume? My diet until this Tuesday's workout was the usual that I'd been doing. After Tuesday's workout I got frustrated with the missed rep and fucked up my eating that day. I'm thinking if next week has no progress on the Pull-ups or bench then I should switch to WS4SB maybe?

I would appreciate any input on this.