Trying to fill out

The Food Forum's Evil Twin. Trying to lose weight or get in shape? Tips, encouragement, status reports, and so forth go here.
Disclaimer: Unless otherwise stated, we are not health professionals. Take advice with salt.

Moderators: Mighty Jalapeno, Moderators General, Prelates

infernovia
Posts: 931
Joined: Thu Jul 17, 2008 4:27 am UTC

Trying to fill out

Postby infernovia » Sat Aug 08, 2009 7:44 pm UTC

19 year old male. Height 5'7".

Started Starting strength around 2 weeks ago.

Initial weights
Squats: 85 lbs
Deadlift: 60 lbs
Bench press: 65 lbs
Press: empty
Power Clean: learning.
Weight varies between 130-132 lbs.

All weight in lbs.

Preliminary goals reached:
Squats: 135
Deadlift: 135
Bench press: 95
Press: 55
Power clean: learned

Preliminary goals not reached:
weight at 135 (at 133-134).

Next Goal:
Bodyweight at 140.
Squat at 200
Deadlift at 260
Bench press at 140
Press at 85.
Power clean at 100.

Eating habit since starting strength.
Two toasts covered with peanut butter on each side + 2 cups of milk + 1 banana.
Egg Sandwich (2 eggs) + 1 cup of milk.
2 cups of milk + 1 banana.
Rice with lentils, potatos, spinach, and meat. Or pasta.
1.5 cups of milk while at work.
Rice with lentils, potatos, spinach, and meat.
1-2 cups of milk before going to bed.

Recent addition:
Preworkout - 1 scoop of whey shake.
Postworkout - 1 scoop of whey + 1 cup of milk.

All of the milk is whole milk.

I am posting it here because I am kinda afraid of adding more weight on squat. Please note that I didn't add any weight last time either since I wasn't able to do it with good form. I did it with good form on my second run through but just barely. Since I am still a newbie, I feel like I should be able to add another 10 lbs however. Just add it and stall maybe? Idk.

Also, not sure about how to count calories as the thing kinda confuses me. Should I go by how much it says in the total saturated fat section or where they go by calories in protein - carbs - fat ratio? Not sure. Thus, I am not aware if I am getting enough protein or if I am eating enough. Its a chore enough as it is...

Oh and another thing, what kind of whey protein do you guys recommend?

Victoria Maddison
Posts: 248
Joined: Sat May 24, 2008 10:01 am UTC

Re: Trying to fill out

Postby Victoria Maddison » Sat Aug 08, 2009 10:35 pm UTC

infernovia wrote:Started Starting strength around 2 weeks ago ...
Weight varies between 130-132 lbs ...
Preliminary goals not reached:
weight at 135 (at 133-134).

A realistic goal for beginner mass gain is 1 lb/week and you appear to have gained 2 lbs in 2 weeks so your progress is right on target.

infernovia wrote:I am kinda afraid of adding more weight on squat. ... I didn't add any weight last time either since I wasn't able to do it with good form. I did it with good form on my second run through but just barely. Since I am still a newbie, I feel like I should be able to add another 10 lbs however. Just add it and stall maybe? Idk.

Given your body weight you should be no where near stalling yet. Jump 5 lbs per workout not 10 lbs.

infernovia wrote:Also, not sure about how to count calories as the thing kinda confuses me. Should I go by how much it says in the total saturated fat section or where they go by calories in protein - carbs - fat ratio? Not sure. Thus, I am not aware if I am getting enough protein or if I am eating enough. Its a chore enough as it is...

I don't understand, there's a total kcal figure that represents the number of calories in an item of food, and a protein figure which represents the amount of protein. That's all you need to know.

Consume 1 g/lb protein and keep bumping your calories until you're gaining weight at approximately 1 lb/week, which is around 300-500 kcal over maintenance.

infernovia wrote:what kind of whey protein do you guys recommend?

"I recommend against purchasing protein retail due to the grossly inflated price, usually around a 3-5x markup. Contact a wholesaler and grab a 20 kg (44 lb) bag of unflavored whey protein concentrate, it should cost no more than $200 USD and will last at least 6 months at 75 g protein/day or 9 months at 50 g protein/day." Is my recommendation from this thread. All whey protein comes from the same set of factories so just go straight to the source.

User avatar
Mauersegler
Posts: 17
Joined: Sun Aug 02, 2009 8:37 pm UTC

Re: Trying to fill out

Postby Mauersegler » Sun Aug 09, 2009 9:05 am UTC

infernovia wrote:Also, not sure about how to count calories as the thing kinda confuses me. Should I go by how much it says in the total saturated fat section or where they go by calories in protein - carbs - fat ratio? Not sure. Thus, I am not aware if I am getting enough protein or if I am eating enough. Its a chore enough as it is...


You might want to use something like fitday.com. This'll take care of all the boring calculating business and will also keep you updated on your nutrient levels. It also creates long time reports by averaging the inputs. Nice tool!

Be sure to calculate your Basal Metabolic Rate before using fitday, since you need that number for the caloric balance to display proper results (e.g. use this calculator). You might also want to take a look at this page on nutrition in the starting strength wiki (a lot of information concerning protein ratios etc.).
Fix Knee Pain wrote:Never ignore pain.

infernovia
Posts: 931
Joined: Thu Jul 17, 2008 4:27 am UTC

Re: Trying to fill out

Postby infernovia » Sat Aug 22, 2009 6:19 am UTC

Ok guys, its been a while. But here is my "progress".

Weight: 135
Squat: 175 lbs.
Deadlift: 190 lbs.
bench: 105 lbs.
Press: 65 lbs.
Power clean: 70 lbs. But my form breaks down all the time on the catching motion.

The big issue right now is sleeping habits and food. Because of my work, where I work a few nights up till 2 am, I can't get enough food in my body. Thus, my weight has been stuck at 135 lbs. I also can't maintain any sleep schedule because of some changes in the house (and also the late-shift). And of course, because of the sleeping habits, I have been missing a few meals here and there and that instantly makes me drop weight like crazy.

Also, I realized that reading takes way too much time out of this schedule. Thus, I am not sure if I can pull this off in college where I have to be there for so long.

Another thing is that I started adding a few cardio on my off days when I was scared about the squat. That kinda helped me a lot.

User avatar
mobikwa
Posts: 156
Joined: Wed May 14, 2008 6:21 pm UTC
Location: Cincinnati Ohio
Contact:

Re: Trying to fill out

Postby mobikwa » Sat Aug 22, 2009 4:42 pm UTC

how long do your workouts take? I rest like 6 minutes between work sets and i still come out at about 75 minutes. Those 6 min breaks are filled with playing ipod games but they could easily be filled with reading.

I sometimes have trouble getting enough food because I go to sleep so early but staying up late should make it easier to eat more! Can you bring snacks with you to work? How bout a peanut butter sandwich for your trip home from work?

infernovia
Posts: 931
Joined: Thu Jul 17, 2008 4:27 am UTC

Re: Trying to fill out

Postby infernovia » Mon Aug 24, 2009 8:52 pm UTC

Yeah, 6 minutes between each set sounds about right. I usually walk around though because sitting doesn't feel good. But thats pretty smart, if it wasn't for the headaches/loss of breath when I go under the bar.

So today was pretty terrible. The bar slipped while I was squatting in my first set (the 5th one) and I couldn't put it back. Had to push it in with my arm (no spotter) and I am pretty sure I pulled something.

So I did deadlifting, pullups, bench press instead but it felt incredibly awkward. I deloaded on each exercise because I didn't wanna push it.

Edit: And yeah, I bring 2 cups of milk and some thing to snack on like a sandwich or a bar. The problem with staying up late (which is preferred) is that my parents really don't like this and yell at me a lot for it.

shocklocks
Posts: 150
Joined: Sat Jul 12, 2008 5:32 am UTC

Re: Trying to fill out

Postby shocklocks » Mon Aug 24, 2009 10:21 pm UTC

If you want to be able to squat safely without a spotter use the power rack. Just set the pins at a point where if you mess up you can drop below them and let them catch the bar.

User avatar
Nath
Posts: 3148
Joined: Sat Sep 08, 2007 8:14 pm UTC

Re: Trying to fill out

Postby Nath » Mon Aug 24, 2009 10:34 pm UTC

Yeah, I'd be reluctant to do heavy back squats with neither a spotter nor a rack. How do you feel about front squats? They aren't an ideal substitute for back squats, but at least it's easier to drop the bar safely.

infernovia
Posts: 931
Joined: Thu Jul 17, 2008 4:27 am UTC

Re: Trying to fill out

Postby infernovia » Thu Sep 24, 2009 2:46 pm UTC

Ok, so sorry for the no update.

Here is what happened, I dropped the exercise because my ankles and knees were hurting. I have flat feet. It might be that my form was wrong or something, but I do not know about that.

However, I do notice my ankle leaning inside for a significant amount of time (even while squatting with no weight). And even walking now irritates it sometimes. It has been 3 weeks since I quit lifting or doing any excessive stuff, although I do run here and there (on concrete with bare feet a few times... not fun). Yet still my joints are still giving me issues. So I have quit the program until I can get all of this under control.

Joint problems:
Left ankle gets irritated really easily. Less noticeable with right ankle.
Right knee gets irritated faster, but both knees are problematic.
Tried to get into squat position with no weight, just a broom. Back muscles started screaming.
Right shoulder: One time I was trying to do one arm lockouts. My biceps gave out and I totally dropped. Instead of letting go of the bar, I hung on it and all of my bodyweight hit my shoulder (about 2.5 months ago). I still can't use monkeybars.
Wrists, fingers, toes even.

I went to the doctor and I didn't really get much help. He says its general overuse, and I agree. But its been about 3 weeks and I want to get back as soon as possible. I am wondering if there is any type of food that improves joint mobility and tendon strength.

So at the moment I am only doing pull ups (7) and chinups (9). I will start doing bench presses and some sitting down stuff after I figure out my schedule.

Edit: also found out I could do the pistol (one legged squat) with my left foot but not with my right. Odd. I can't balance well with the right foot either and I think my hamstrings are a bit weaker there.

User avatar
Hobgoblin
Posts: 245
Joined: Sun Feb 08, 2009 12:21 am UTC
Location: Dallas, TX
Contact:

Re: Trying to fill out

Postby Hobgoblin » Sun Sep 27, 2009 3:53 pm UTC

Them's some excellent gains for two weeks, bucko!

I read your diet, and from what I can tell that's probably the same almost everyday (I understand maybe one day a month you might go out to watch a football game with your friends or something and eat something less-than-warrior-food. From what I've read, your diet is excellent, but I noticed that you eat the same fruits and vegetables each day. This isn't a huge problem, especially living in a country (most likely USA, am I correct?) that you can buy a multivitamin. It isn't IMPERATIVE you eat all kinds of vegetables and fruits each day, but instead of eating a banana each day with breakfast, maybe you should switch it out for some strawberries, or an apple, or a peach? You can't just eat bananas forever, it's not going to kill you, but it's not optimal. Of course it's just more interesting to have something a little different each day. It's the same with your lunch as well. Rice/Pasta with lentils, spinach, potatoes, and meat. Maybe try swapping those veggies out for something else every once in a while, like bok choy for an asian flavor, beans for something hispanic, and swap the potatoes for yams or for something else starchy and carby (trust me, it's a word! :lol: )

Like I said, it's not a life and death matter, and with a multivitamin, it barely matters, but of course, variety is the spice of life.
Life is the best toy anyone could ever give you, and I'm going to play with it until it breaks.

u38cg
Posts: 187
Joined: Thu Jul 23, 2009 5:11 pm UTC
Location: Edinburgh, Scotland
Contact:

Re: Trying to fill out

Postby u38cg » Sun Oct 11, 2009 1:01 pm UTC

If you have flat feet, ignore your doctor and find someone that specialises in bio-mechanics for sports. I don't know to what extent it will affect your ability to lift weights (Victoria?), but it is a good idea to look at it. If you haven't tried orthotic insoles, grab a cheap pair (in the UK, from a big pharmacy like Boots) of mediums and see if they help. Another good place to go for this sort of thing is a good running shop, whose staff will probably know more about legs than you would believe possible.
When will we win the war on memes?

Victoria Maddison
Posts: 248
Joined: Sat May 24, 2008 10:01 am UTC

Re: Trying to fill out

Postby Victoria Maddison » Sun Oct 11, 2009 10:14 pm UTC

u38cg wrote:I don't know to what extent it will affect your ability to lift weights (Victoria?)

There are people that can't even walk that are squatting.

Take six 180mg EPA 120mg DHA Omega 3 fish oil capsules daily for your joints.


Return to “Fit Club”

Who is online

Users browsing this forum: No registered users and 8 guests