HandyAndy's progress journal

[EFFORT]

Hello guys, I tried Stonglifts 5x5 workout today. Here are some problems I came across:

1. Weak Bench press. I used to do 170, I put up 165 and it felt extremely heavy to I did 155 and barely got it done.

2. Bad Barbell Row form. The bar sometimes hits my knees, i feel like i am leaning forward, my back gets weak and when I try to bend my knees more (the reason the bar hits my knees) the workout becomes awkward.

Can you give me some advice please

i'm assuming that you have your diet together now and your doing the cardio the way i said?

 

[HandyAndy]

Yeah im still doing 15 mins of HIT and moderate walks on my off days, I dont bother making a post about those though, theres nothing much to say. My diet is getting better, but Stronglifts 5x5 is so tempting to do because of all the results people are talking about

 

[Quagmire911]

Yeah im still doing 15 mins of HIT and moderate walks on my off days, I dont bother making a post about those though, theres nothing much to say. My diet is getting better, but Stronglifts 5x5 is so tempting to do because of all the results people are talking about

Christ.

 

[HandyAndy]

What...?

 

[Quagmire911]

You are thinking too much.

Get your diet sorted the best you can.

You say about Stronglifts getting results. Rippetoe (which is VERY similar) has been around a lot longer and gives fantastic results (assuming diet is on point). There is NO need to switch.

Don't worry about the training. Stick to the routine for now and work on getting your diet where it needs to be.

 

[EFFORT]

You are thinking too much.

Get your diet sorted the best you can.

You say about Stronglifts getting results. Rippetoe (which is VERY similar) has been around a lot longer and gives fantastic results (assuming diet is on point). There is NO need to switch.

Don't worry about the training. Stick to the routine for now and work on getting your diet where it needs to be.

yeah thats what i've been saying this whole time, the routine matters very little at this point. If you want to think about something Andy, think about perfecting your diet, think about how your going to get every meal your supposed to get each day of the week, think about how your only going to get carbs in after a weightlifting workout, think about doing your 20min elliptical workout 3days a week and your hour long treadmill walk at 2.5mph with 3.0+ incline 2days a week.

 

[HandyAndy]

4/21/08

Bench Press

175x5
175x5
175x5

Fvck yeah I raised this week.

Squat
125x5
125x5
125x5

Raised here too, forms looking okay.

Deadlift

180x5

Also raised. Ok, my form is the worst out of all the workouts here. I feel like I bend over too much and my back isnt straight. Can I put the barball on a couple of weights to raise it more off the ground?

Dips

8x1
8x1

10 mins HIIT stationary bike, im starting to see definition in my thighs.

Meal 1

2 eggs - scrambles, water

Meal 2

Beef and bean buritto

Meal 3

Beef, veggies, no rice

Meal 4

Protein/Carb Shake

Meal 5

chicken, lamb, rice, veggies

Fish oil pills

Cals Fat Carb Prot

1793 65 164 109

 

[EFFORT]

not really sure what to say anymore man, i guess good luck? ..........your carbs are too high and your fat is too low and your protein is too low, and your not doing the cardio the way i've told you over and over to do it.

 

[HandyAndy]

Am I doing okay? Or are you tired of repeating yourself?

 

[EFFORT]

If your bf% is up there, then i'd just be taking carbs post workout (weights) then everything else is fat+protein. Cardio 3-5 days a week (depending on your bf%) in the form of 20min on the elliptical as hard as you can go or 1hour walking on the treadmill at 2.5mph with 3.0+ incline

You should only have carbs in your postworkout shake after a weightlifting workout. The rest of your meals should be protein+fat

Meal 1- Shake+eggs (can cook if you want), bacon/Hot dog/nuts/olive oil/cheese etc (some sort of fat source) , Fish oil
Meal 2- Beef+Salad+Olive Oil
Meal 3- Same as meal 1
Meal 4- Same as meal 2
Meal 5- Same as meal 1
Meal 6- Chicken or tuna + Fish oil

Cardio should be 5 days a week, 2 low intensity days walking on the treadmill at 2.5mph with a 5.0 incline, and 3 high intensity days 20min as hard as you can do on the elliptical

you also need more than 1500 under eating doesn't make you lose weight if anything it makes you hold on to it.

What part of only have carbs as a post weight lifting workout meal don't you understand man? That fat isn't gonna come off doing 10min HIT sessions and eating bean burritos, rice and potatoes.

I do understand that part, everyone has a life. Someone here said it good i think it was Espi or Throttle. When your goal is to lose a good deal of body fat (the same also goes for people looking to gain muscle) ..there is nothing convenient about it. Thats why so many people fall short. What to do is the easy part, doing it is the hard part. It sucks since your life revolves around the diet, your all alone, your friends/family aren't following any kind of a diet so its even harder, but you just have to PLAN AHEAD OF TIME and figure out what your going to do in advance, and use your will power, also figure out you goals and why this is important to you.

Andy if you haven't seen any fat loss at this point then something is wrong. I really recommend you get on that diet that i've been suggesting you. Maybe ask your family for support. You need to only have carbs after a weightlifting workout. Check karmas journal and look at all the progress he saw from removing carbs. Following a low carb high fat/protein diet+ cardio 5 days a week (3days high intensity for 20min and 2 days low intesity for 1 hour) will show changes in just a weeks time.

protein+ fat

so you'll be eating protein + high fat (beef, olive oil, fish oil, eggs, peanuts, natty peanut butter, hot dogs, ribs, bacon, cheese)

if your going to do a protein+fat diet like this its important for you to only have carbs in the form of your post workout shake after a weight training session, if you start sneaking carbs in with protein+high fat you won't like what happens.

....

 

[HandyAndy]

4/25/08

Bench

175x5
175x5
175x5

Form is good as usual here.

Squat

125x5
125x5
125x5

My form is getting better and better here. Im going to stick with this weight until my form is good.

Deadlift

180x5

My back doesnt round as I lift the weight, I loose my form and round my back as I lower the weight back onto the ground.

Dips
8x1
8x1

12 mins on elliptical, I want to raise the minutes each week as suggested by mehdi until im at 40

Meal 1

Oats and a bottle of water

Meal 2

Loads of almonds, water, 6g of fish oil


Meal 3

Plain chicken, water, beef jerky 99% fat free

Meal 4

Grilled chicken brest, homemade ground beef hamburgers, tossed the buns and wrapped the beef, tomatoes and cheese in lettuce, saved myself 74g of carbs. Green tea and protein shake (post workout)

Meal 5

5 Devilled eggs and green tea


Meal 6

No carbs will be here, protein again. Most likely tuna

 

[Quagmire911]

4/25/08



Deadlift

180x5

My back doesnt round as I lift the weight, I loose my form and round my back as I lower the weight back onto the ground
DON'T WORRY ABOUT THIS. PUTTING THE WEIGHT BACK ON THE GROUND IS NOT IMPORTANT, JUST DO IT UNDER CONTROL. DON'T PUT ANY EMPHASIS ON IT.

Dips
8x1
8x1

12 mins on elliptical, I want to raise the minutes each week as suggested by mehdi until im at 40

AS LONG AS IT ISN'T HIGH INTENSITY 40 IS A GOOD NUMBER TO SHOOT FOR.

Meal 1

Oats and a bottle of water

OATS ARE CARBS, A BETTER OPTION WOULD BE SOMETHING LIKE 6 EGGS AND VEGGIES

Meal 2

Loads of almonds, water, 6g of fish oil

THIS DOESN'T REALLY LOOK LIKE A MEAL, YOU NEED TO GET MORE PROTEIN/FAT, FROM MEATS/EGGS/WHEY ETC.


Meal 3

Plain chicken, water, beef jerky 99% fat free

YOU WILL NEED MORE FAT HERE, ANYTHING THAT IS FAT FREE ISN'T REALLY WHAT YOU ARE AFTER. LOOK ON THE BACK OF THE BEEF JERKY PACK, A LOT OF THEM HAVE CARBS IN THEM. A BETTER OPTION WOULD BE TO HAVE A BEEF DISH SUCH AS CHILLI.

Meal 4

Grilled chicken brest, homemade ground beef hamburgers, tossed the buns and wrapped the beef, tomatoes and cheese in lettuce, saved myself 74g of carbs. Green tea and protein shake (post workout)

SOUNDS GOOD

Meal 5

5 Devilled eggs and green tea

IF DEVILED MEANS TAKING THE YOLK OUT-DON'T, YOU NEED THE FAT. THE CHOLESTEROL MYTH IS JUST THAT, A MYTH


Meal 6

No carbs will be here, protein again. Most likely tuna


EAT A LOT OF IT

RESPONSES IN BOLD ABOVE.

It looks like you are starting to get the idea, well done. One step at a time is better than no steps at a time. You will have to up the amount of fat you are eating and take out the remaining carbs.

Keep it up.

 

[HandyAndy]

Will do, thanks. And no, I mash the yolk and put it back into the holes, yummy.

 

[HandyAndy]

4/28/08

Bench

175x5
175x5
175x5

I always struggle on the last set, I ask for a spot here, but I get it done.

Squat

125x5
125x5
125x5

Form gets better as the weight gets easier (duh) Im keeping this until my form is good. Getting better though

Deadlift

180x5

Doing fine here


Meal 1

I was in a huge rush this morning so I downed a bowl of organic honey bunches of oats (carbs I know! :cuss

Meal 2

Beef, carrots and broccoli with water

Meal 3

Grilled steak and grilled chicken legs, water

Meal 4

Protein Shake

Meal 5
4 scrambled eggs

Meal 6

Its going to be tuna and 6g of fish oil

 

[Quagmire911]

Good, make sure you are eating plenty from the meats though.

What is your current weigh. Also take your waist circumference and pics(don't need to post these, good for personal reference). Need to be able to track progress effectively.

Btw, take the measurements in the morning after going to the toilet and before eating. Use this method from then on something like every two weeks. This will keep things a bit more accurate.

Keep it up.

 

[HandyAndy]

The last time I checked it passed the 300 mark and i got so pissed off I didnt bother getting the actual result so i left. Ill weigh in tomorrow.

 

[Quagmire911]

How tall are you?

 

[HandyAndy]

6-2

 

[HandyAndy]

5/5/08

Happy Cinco De Mayo

Last week was horrible, I let one day ruin my whole week.

Bench

175x5
175x5
175x5

Squat

135x5
135x5
135x5 Raised- Easier than I thought

Deadlift

185x5
Cool here...

Dips

8x1
8x1

14 mins on elliptical

Meal 1

Beans and Beef

Meal 2

Chicken Breast

Meal 3

Beef and veggies, pineapple

Meal 4 - post workout

Protein shake

Meal 5

More beef and veggies

Meal 6

Ill have some scrambled or boiled eggs

Meal 7

Ill have some tuna here with fish oil

Any ideas on how to get more water in me? Im dehydrated according to my gold piss...

 

[MrS]

How about squatting something a bit heavier?

You bench a solid 175 and DL 180lbs, you should be able to at least do 150 on the squat? If not more.
Growth!
Also, eat more, as EFFORT said.

How to get more water? Drink more water.