Starting Strength Journal

[ebracer05]

Thanks a lot Stig... I'd rep you again but it won't let me! (and the program originally called for hack squats, but since I don't have a hack squat machine, I made them back squats)

 

[TheStig]

Thanks a lot Stig... I'd rep you again but it won't let me! (and the program originally called for hack squats, but since I don't have a hack squat machine, I made them back squats)

Haha no problem man. Back squats are far superior to hack squats anyway so I don't think you're losing anything by not doing them.

By the way, you don't need a machine to do a hack squat, this is a hack squat:http://www.youtube.com/watch?v=EdtaJRBqwes

 

[ebracer05]

Fat Loss Diet

This has been a while in coming. I started bulking at about 160ish and am at about 190. My bulk was a little dirtier than I would have cared for and I have more fat around my mid section than I'd like. I'd like to take off some of the weight and when I get back to a better fat %, bulk cleaner.

Meal 1

1 whole egg
5 egg whites
1 tsp coconut oil
1/2 cup oats

Meal 2

Whey Shake
1/2 Whole Wheat Bagel

Meal 3

6oz Salmon (or 8oz Tilapia)
1 tsp EVOO
1 cup of blueberries (or some caloric equivalent fruit serving)

Meal 4

6oz chicken breast
1 tsp EVOO
1/4 cup brown rice

Meal 5

6oz london broil
1 tsp EVOO

This is 2024 calories.

Carbs - 117g
Fat - 73g
Protein - 221g

My mind is pretty fried right now... an exam this morning, death in the family over the weekend, calling hours tonight, not enough sleep... I'm going to eat lunch and lift. Any suggestions, please let me know. I tried doing the very little carbs thing and it didn't work. I couldn't stick to it. I need some carbs, or at least I need to progressively taper the amount of carbs I'm eating down over time.


BTW, I have never actually done a real "cut" before. I have figured out how to gain weight pretty well but not so much how to lose it healthily. I have never been "fat"... maybe chubby at one point but usually skinny. When I have lost weight, its because I get too busy with life (school) and don't eat very much or forget to eat. This doesn't work out well for whatever gains I made because I definitely don't get enough protein.

I don't want to keep doing this so if this diet doesn't look good, let me know.

 

[Krueg]

I think your cutting diet looks about right, though for a guy like me with a fast metabolism I eat a hell of a lot of more. I gotta eat till I feel sick just to add some weight.

One thing I will mention though, is I've seen some guys around my gym who start bulking for awhile and gain a little fat around their mid section and think they need to cut cause their "Abs" are becoming less visible.. But, if they kept bulking and let their body take its natural course. There body would eventually start to even out in other areas and they would see more overall gains in size. An example I could use would be Arnold. When Arnold first came to America he weighed 250 or more pounds and had a bulky look. It was Weider that made him cut down to look and fit the American bodybuilding image...

I say don't be afraid to get bigger. Brian Shaw is 400lb + Strongman and doesn't look like a fat bastard, though he looks like a guy who could snap you in half if you messed with him!

Sorry for the loss in your family. I would take things by how you feel for the time being. Hope things turn out for the best!

 

[TheStig]

An example I could use would be Arnold. When Arnold first came to America he weighed 250 or more pounds and had a bulky look. It was Weider that made him cut down to look and fit the American bodybuilding image...

Pretty interesting...I never knew that, it'd be cool to see a pic of Arnold at 250.

I say don't be afraid to get bigger. Brian Shaw is 400lb + Strongman and doesn't look like a fat bastard, though he looks like a guy who could snap you in half if you messed with him!

Not to mention Zydrunas Savickas (sp?), strength wise I mean, he looks a bit fat but he's a total monster!

Sorry for the loss in your family. I would take things by how you feel for the time being. Hope things turn out for the best!

I second this, I'm truly sorry for your loss. I know how it feels..I lost my dad when I was younger. Only advice I can give here is that time is the best healer, and if possible, take out your frustration in the gym.

 

[ebracer05]

07/08/13 Lift

I will post a pic sometime tomorrow and you guys can chime in and let me know what you think. I am starting to feel self conscious about the level of fat I have accumulated, but maybe it's not as bad as I think. I'd like to look kind of like Kane Roberts from Alice Cooper rather than the archetypical strongman... but I am also not lifting just to develop my physique. I think strength is an important and often neglected masculine quality that is necessary not just to be a man, but also to survive and be the best you can be. The gym challenges me to master my body and my mind. Men need to be challenged. And men shouldn't be scrawny little skinny things.

Straight Bench -
10x185
6x225

Dips -

10xbodyweight
6xbodyweight + 20lbs

Incline Bench -

12x135
7x160

Flies -

12x35
8x45

Concentration Curl -

10x32.5
6x37.5

Straight Bar Curl -

6x90


Dips and incline were too low... prolly straight bench too.

Thanks for your condolences.

 

[TheStig]

You've got the right attitude....focusing on performance more than aesthetics keeps me more motivated than if I only cared about how I looked. Looking shredded all comes down to diet, but gym performance is what keeps me going, constantly progressing and pushing more weight. It's funny because I watched a couple great videos on this topic yesterday, I highly recommend them:
http://www.youtube.com/watch?v=M6ZnghUUKOw
http://www.youtube.com/watch?v=6_I-6oGfjEg
Good numbers too by the way.

 

[ebracer05]

Pics

Thanks Stig.

Here are the pics:
http://i1333.photobucket.com/albums/w630/ebracer05/IMG_6320_zps6de1ec13.jpg

http://i1333.photobucket.com/albums/w630/ebracer05/IMG_6319_zps675f4b78.jpg

http://i1333.photobucket.com/albums/w630/ebracer05/IMG_6318_zps07fb2582.jpg

I guess after looking at the pictures, I'm not "fat". I presume you guys are going to tell me it's not that bad and I should keep bulking.



This is closer to the physique I am attempting to develop:

http://www.vincesteven.com/IMG/jpg_Greg_Plitt_120.jpg

This is what I do not want to look like:

http://houseofpain.com/wp-content/uploads/2013/04/derek-poundstone-strongman.jpg


I know Derek Poundstone is a strong guy but he is too fat for my liking. I wouldn't call him fat, but that's what I'm trying to avoid.

That being said, I know I can't look like the first picture I posted without gaining some fat. My question is, have I gained too much right now?

 

[Purefilth]

keep lifting and the fat will fade away. once you can tell theres muscle under it the go on a cut, but dont worry too much now.

As long as youre lifting as hard as possible you should be ok to keep on the bulk.

if you're unhappy with that, you could go on a cut first- its entirely up to you

 

[ebracer05]

07/10/13 Lift

This was a good lift... Dumbbell pullover, one arm row, and bent over rows need to go up. I was really disappointed I couldn't do more wide grips, but I guess you have to start somewhere. I was doing 15, 8, 5, 8 at bodyweight last summer.

Dumbbell Pullover -
12x35
12x42.5
8x50

Wide Grip Pullups
6x bodyweight
3x bodyweight

One Arm Rows
10x55
6x65

Bent Over Rows
10x110
8x120

Deads
10x260
6x290

I have decided I will keep bulking. Even though its the summer time, I don't want to sabotage my gains because I'm feeling self conscious. I do have muscle developed under the fat I've accumulated, but I want more.

 

[ebracer05]

07/11/13 Lift

This was another good lift. High pulls and reverse flies could go way up.

OH Press
11x95
10x100
5x120 (rep 6 was failure)

Side Lat Raises
10x15
8x20

High Pulls
6x95

Reverse Flies
10x15
8x20

Close Grip Bench
10x115
8x135

Dumbbell Triceps Extensions
10x40
8x45

Skullz
10x55
8x65

 

[Purefilth]

good work man.

one thing i would reccommend, though, is to pull in at least a third set onto each exercise, maybe even a 4th. but I like to go till failure - maximises gaiinnzzz

I like to hit the negatives too, need a spotter for that though.

 

[Krueg]

Good work ebracer!

Since your not trying to get Poundstone big, I think your at about the right weight to start cutting to get the more defined look you want.

Keep it up!

 

[TheStig]

I agree with both of the above posts. I wouldn't go into too drastic of a cut though, like Purefilth said, you still wanna maximize those gains. Maybe throw in some HIIT.

 

[ebracer05]

07/13/2013 Lift

This was a hard lift... really hard. Actually, I felt like it was the hardest lift I've ever done since maybe when I played football in high school! I could not complete what I had planned so here is what I did

Squat -
10x205
10x245
10x265

Leg Extensions -
15x105
10x135
10x150

Front Squat -
10x115
10x145
10x145

Straight Leg Deads -
10x135
10x205
10x225

I had never done front squats or straight leg deads before so I wasn't sure where to set the weight for the first set. My form and getting the shoulders used to the weight will limit my front squat until I get used to it. I was also planning on doing calves and hamstring curls but my set up wasn't working with that and I was obliterated.

Does anyone have a suggestion for an alternative exercise I can do with free weights for the hamstring curl?

My mind has been misplaced for the last few days. There is too much garbage going on in my life and I have been letting it effect me too much. My diet has gone to h*ll again. I have been acting like an AFC with in my relationship. Lately I have felt like I have forgotten a good portion of the things I have learned here.

Anyways, that's it for the lift.

 

[Purefilth]

to hit hamstrings, try lunges or squat-walks holding 45lb DB in each hand

 

[ebracer05]

07/15/13 Lift - Chest/Biceps

Despite my frame of mind today, this was a pretty good lift.

Straight Bench -
10x195
6x225
4x235 (5th rep was failure, that would have been a new record)

Dips -
10x bodyweight
6x22.5
6x30

Incline Bench -
12x145
6x170
6x175

Flies -
12x35
8x40
6x45

Concentration Curls -
10x35
6x37.5
6x40

Straight Bar Curl -
10x85
6x90

Besides dropping 20lbs on my foot, that was pretty good.

 

[TheStig]

Looks like a good last couple of lifts..solid numbers, keep it up

 

[DanZy]

Why are you doing two different forms of curls? Chins are far superior

 

[ebracer05]

That's a good point Danzy.

Today was a good lift but I had a hard time getting through it. I don't think I had enough carbs before I started and ended up putting some waxy maize in my intra workout drink.

Dumbbell Pullover
12x42.5
10x50
6x55

Wide Grip Pullups
7x bodyweight
4x bodyweight
3.5x bodyweight

One Arm Row
10x60
10x65
6x70

Bent Over Rows
10x115
10x135
6x145

Deads
10x265
10x275
6x300 (new record)