Critique My Plan Please

SAFC

Don Juan
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Hey everyone. I've been lurking around this forum for quite a while now (much like a peeping tom), and have picked up some pretty good tips. I've been training for over a year now, but I've never really stuck to a routine, so I've never really made good gains. I've decided to go back to the beginning, leave my ego at the door, and give it a really good go this time.

So, a little about myself. I'm 20, 6'1 and I weight around 170lbs (haven't weighed myself in a while, I'll try to find out tomorrow). My goal is to gain lean muscle and functional strength. I play squash recreationally, so although it's not my main focus, I'd still like to improve my game a little.

I've decided to try the modified Rippetoe Starting Strength programme, outlined in the "Where to start" thread.

Using fitday, I've calculated that over the past few days, I've been taking in around 3000kcals a day, with between 280-300g of protein. The rest of the kcals come from around 35% fat and 20% carbs. I'm going to try to keep this pretty constant. I don't find it hard to get the food down, but my wallet doesn't like me very much at the moment!

So, the routine:

A: 3x5 Squat
3x5 DB Bench
1x5 Deadlift

B: 3x5 Squat
3X5 Standing Mil. Press (BB)
3x5 Bent Row (BB)

I'll workout 3x a week, so it would go: W1: ABA, W2: BAB etc.

I'm taking the following supplements each day:
Whey protein
Fish Oil (9g)
Vitamin C (1g)
Vitamin E (800iu)
ZMA (before bed)
Taurine (1/2 teaspoon before bed)

I've done a weeks worth of workouts already, with really low weight to make sure i get the form down (and because I'm quite weak anyway!).

So, I'm going to use this thread as a journal as well. If anyone has any suggestions or comments, please let me know!
 

Flyer

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Nice and simple. I had a similar routine and it works fine.

But be careful of overtraining with the squats.
 

Quagmire911

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I agree, you should be off to a flying start with that.

I can't believe someone actually managed to read some stickies etc, well done for having some initiative.

Quagmire

Ps-However you may find it difficult to gain if you are playing squash more than one a week, and for prolonged periods of time.
 

SAFC

Don Juan
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Quagmire911 said:
I agree, you should be off to a flying start with that.

I can't believe someone actually managed to read some stickies etc, well done for having some initiative.

Quagmire

Ps-However you may find it difficult to gain if you are playing squash more than one a week, and for prolonged periods of time.
I play twice a week at most, 40 mins each session. One is against someone a lot better than me, so I tend to run around like a blue-arsed fly. The other tends to be against someone not as good as me, so I can usually control the T and not move around too much.

Anyway, thanks for the encouragement lads, it makes a change from "raw eggs!?!?!? You'll get salmonella and DIE!," and "that much protein isn't good for you!" Damned female housemates.

I'll put up my meal plan tomorrow (it tends to stay quite constant).

Thanks again!
 

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Today's food intake
1 - bowl of oats, water with 1 scoop of whey and 1 tbsp of olive oil
2- (Post work out) 1 scoop of whey, water
3 - 400g worth of frying steak, vegetables, water
4 - chicken, bacon and mayo sandwich (I was out in town and was hungry)
5 - 1 scoop of whey, 1 tbsp olive oil, water
6 - 400g minced beef, water
7- (what I'll have before bed) 1 scoop whey, 1/2 tsp taurine, water

Normally, I would have 6 large eggs (four hard boiled, two raw) instead of oats in the morning, but I'd run out.

Workout:
Squat 3x5 - 27.5kg + bar
Press 3x5 - 15kg
Row 3x5 - 15kg

My squat's progressing nicely enough, I started with just the bar last week. I just want to take baby steps really to make sure I'm doing things right. The press was relatively challenging, but I'll be able to move the weight up next session. The row was far too easy, and I should be able to increase the weight quite a bit next time.

Any comments/suggestions?
 

Warboss Alex

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SAFC said:
Today's food intake
1 - bowl of oats, water with 1 scoop of whey and 1 tbsp of olive oil
2- (Post work out) 1 scoop of whey, water ADD CARBS
3 - 400g worth of frying steak, vegetables, water ADD CARBS
4 - chicken, bacon and mayo sandwich (I was out in town and was hungry)
5 - 1 scoop of whey, 1 tbsp olive oil, water ADD CARBS HERE
6 - 400g minced beef, water ADD VEGETABLES
7- (what I'll have before bed) 1 scoop whey, 1/2 tsp taurine, water
ADD OLIVE OIL HERE TO SLOW DIGESTION

Normally, I would have 6 large eggs (four hard boiled, two raw) instead of oats in the morning, but I'd run out.
HAVE THE OATS PLUS THE EGGS

Workout:
Squat 3x5 - 27.5kg + bar
Press 3x5 - 15kg
Row 3x5 - 15kg

My squat's progressing nicely enough, I started with just the bar last week. I just want to take baby steps really to make sure I'm doing things right. The press was relatively challenging, but I'll be able to move the weight up next session. The row was far too easy, and I should be able to increase the weight quite a bit next time.

Any comments/suggestions?
SEE ABOVE
 

SAFC

Don Juan
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Alright mate, cheers. I often buy a small bottle of lulozade for my PWO, but to be honest it's expensive and getting on my tits. I'm thinking about buying some dextrose to use instead.

Also, I usually have a pasta, chicken and tuna medley that I love, but I've read a lot about limiting carbs, carbs make you fat etc. I have a bit of a beer belly which I'd like to get rid of. I haven't drank in the last two weeks, and I'm going to limit myself to a pint or two a week (from 5+ previously) until christmas at least, so that should help. I was also thinking about keeping the carbs low, but taking in a lot of fat (the olive oil, pretty fatty beef, eggs etc).

I know it's difficult to say having never seen me, but would you personally go for the high fat/low carbs, medium fat/medium carbs, or just higher everything option?
 

Warboss Alex

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I prefer high fat low carb in general if you have even the slightest concern about bodyfat. Obviously a skinny teenager or ectomorph can eat carbs til the cows come home but few of us are that way inclined.

But with your stats I think you could do worse than to try a half day carbs, half day fats diet for now.

Basically implement the dietary changes as I specified but put some carbs at meal 4 and meals 5,6,7 be pro+fat only. Also watch the saturated fats on a mod carb approach, on their own they're fine but combined with lots of carbs they can be lethal.

Carbs (grains in particular) is what makes people fat (not necessarily a huge caloric excess) unless you're a carb type, and if you were a carb type you wouldn't have a beer belly. :D
 

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Don Juan
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Alright Alex, I'll give it a go for a while. Christmas will bugger me up, but I'll try it for a while before and after that. I take it veggies are still good after the carb cutoff?

Oh by the way, I remember a while back you having a great post (the idiots guide to growth?), then one day it disappeared, and I died a little inside. You were being comissioned to write a book right? Hows that going?
 

Warboss Alex

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yes, veggies are after the cutoff. enjoy Christmas and then back on the wagon afterwards...

as for the other subject, check your PMs.
 

SAFC

Don Juan
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Today wasn't the best in terms of food:
1 - 3 boiled eggs, 2 raw eggs, porridge (can't stand it), scoop whey + tbsp olive oil in water
2 - chicken & bacon sandwich, then turkey and stuffing sandwich (was at uni and hungry)
3 - 1 scoop whey in water after 20 mins of steady cardio on the cross-trainer
4 - 2 chicken breasts, tin of tuna, wheat pasta
5 - chicken and bacon sandwich (after 2 pints of lager at the pub)
6 - 1 scoop of whey + tbsp of olive oil + 1/2tsp of taurine in water

I've ordered some fine oats from myprotein.co.uk, which should arrive tomorrow. It takes me a long time to eat porridge, as I hate the stuff. Hopefully putting oats in with my morning shake will make it more pallatable, and give me the carbs I need in the morning.

The sandwiches were bad, I need to start preparing stuff to take into uni when I'm in for a long time, as I was today. Any suggestions on some possible snacks to take in?

I've not drank at all for two weeks as part of a bet. Today was the end date, so we went out for a quick pint to celebrate. There's a Christmas market on in the city centre on Friday, and that will be the next time i drink (mulled wine and German beer... I'm only human!)
 

Warboss Alex

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German beer is awesome.

As for food to take with you, whey+egg shakes, hardboiled eggs, your own sandwiches, nuts, cheese, peanut butter.. easy really.
 

SAFC

Don Juan
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Cheers for the speedy reply, Alex. I think next time I'll take in some nuts for a bit of variety. I'm going to make an effort to eat more fresh veg as well. I never used to eat any, now I'm eating frozen stuff... so the next step is to go on to fresh. I'm thinking carrots and leafy greens for starters.

My housemates had a go at me today about my eating habits. It's funny, now that I'm actually trying to be more healthy and improve my body, they start to worry! At least they're voicing their concerns, which is better than not caring at all I suppose! Two of them have relatives who are in the medical field. One is a nurse, and the other is a dietician. They both seemed quite alarmed by the amount of eggs I'm taking in... 4 per week is the number they both came up with. I countered with the fact that I'm taking in a lot of fish oil and olive oil to balance out, but they couldn't get their heads around the high cholesterol and the fact that I'm going to have heart problems...

I've decided, for my own benefit as well as to shut my housemates up, to have a blood test to check for cholesterol levels and other possible problems. Then, in January, I'll have another to compare the results.
 

Warboss Alex

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Dietary cholesterol does not impact blood cholesterol. I've been eating 12-36 eggs every day for a few years and I've yet to die, my bloodwork is always fine.
 

SAFC

Don Juan
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I'm sure it is, mate. I even showed my housemates some studies on fats, eggs (one from one of your posts) and cholesterol, but they wouldn't believe them. It boils my piss, but I suppose it's hard to get people to move away from conventional wisdom (plus they're female, and make no efforts to actually do research on nutrition).

I still want to get a blood test done though, just to check that everything's in order. I'll be going for a sexual health test soon as well, so I might as well get as much checked out now as I can!
 

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Food intake today
1 - 5 eggs (3 hard boiled, 2 raw), water with tbsp olive oil
2 - 80g oats + 1 scoop whey in water
3 - (pwo) 2 scoops whey in water
4 - 2 chicken breasts, tin of tuna, durum wheat pasta
5 - apple
6 - 500g minced beef
7 - 2 scoops whey + tbsp olive oil + 1/2tsp taurine

Workout
3x5 squat - 30kg + bar
3x5 incline db bench - 17.5kg dbs
1x5 SL deadlift - 20kg + bar

It's not often I get the chance to use the lifting platform at my uni gym (it's the only place people can do deadlifts), as there's usually a coach in with a few rugby/football/hockey players, who of course spend most of their time around that area. They have priority over non-sporting plebians such as myself. Due to this, I've never really had a lot of practice deadlifting, and I've substituted with DB deadlifts in the past, which I know isn't ideal. Hopefully, I'll have more opportunities to deadlift properly in the future.
 

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Food today:
1 - 2 scoops whey, 80g oats, 1tbsp oilive oil + 2 raw eggs in water, 3 boiled eggs.
2 - 2 chicken breasts, 1 tin tuna (with 2bsp mayo), pasta
3 - apple
4 - 2 small pieces of steak, vegetables
5 - 2 scoops whey, 1tbsp olive oil, 1/2tsp taurine.
 

SAFC

Don Juan
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Yestrday's food:
1 - shake with 2 raw eggs, 80g oats, 2 scoops whey, 1tbsp olive oil, 3 whole eggs,
2 - 2 scoops why (PWO)
3 - durum wheat pasts, 2 tins tuna, 2bsp mayo
4 - apple
5 - small steak, veggies

Workout
Squat 3x5 - 32.5kg + bar
Press 1x5, 2x4 - 17.5kg
Row 3x5 - 20kg

I struggled with the last few reps of the squats, so I'm going to keep the weight the same next time, but try 3x6.

I used an EZ curl bar for the press, because the normal bar was being used. This didn't help, and I'll try 17.5kg again next time, but with the proper bar.

The row seemed ok, but I'm not all the convinced with my form and technique. I'll have to look at it.
 

simon

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An olympic bar usually weighs 20kg btw.
 
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