Back in Highschool I used to play Hockey, Football, Golf and was just overall a really active athelete. I was never in tip top shape, but was always in good shape, never strong though.
After three years of University I've gone from about 5'9" 155lbs, to 5'9" 190lbs. I am the quintessential skinny-fat guy. I have a decently good frame though, and feel if I started to weight lift I could really get some great results.
I started at the gym last week with friends, doing a bunch of isolated workouts, but after reading on here, I've decided SS would be my best choice.
I've ordered the book, and gone over the wiki and am excited to get started and track my results.
Ultimately my goal is to get stronger, a little bit bigger, get healthy, and look good.
Questions:
At 190lbs, should I eat for gains, or eat at maintenance? I think Nutrition is going to be my hardest thing, because I really have no idea about it. So any advice here is appreciated.
As far as warming up goes, what would work best? Stretching + Light Cardio?
Sleep wise, around how many hours a night should I be trying to get?
Anyway, first workout will be tonight. I'll try to get some crappy vids with my phone.
- Eat at maintenance at first, then add as weights go up. Go to www.bodyrecomposition.com --> articles to learn about basic nutrition.
- Light cardio, dynamic stretching (google magnificient mobility e.g.) for warm-ups
- At least 7 hours each night, ymmv
Good luck, and check out the youtube vids as well to learn form. I highly recommend buying the SS DVD as well, easier to learn from.
Think my form on Squats and Bench was solid. Deadlifts could probably use some work. Will be going with a buddy on Wednesday so I should be able to get some crappy cell phone vids then.
Definitely a lot more intense of a workout than it looks on paper, looking forward to tomorrow.
Failed at math on my deadlifts (reason for the 20lb increase).
My press form definitely needs work. Felt like my forearms were getting a lot of the work. Although I could still definitely feel it in my shoulders. Patiently awaiting the book to arrive. Pumped for 200lbs on the Deadlift tonight (lol).
My diet needs work. I definitely had way too many carbs this week, and a lot of empty calories. I think my protein intake was overall good. And I had a really good week sleep wise, everything is so much more enjoyable when you're well rested.
I want to start doing some light cardio because I'd like to ideally shave off a few pounds for the summer months so I don't look like such a fatty for the beach/lake. There really isn't any reason I couldn't go for some walks/jogs on off days no? I could see running or HIIT being a problem with recovery, but walks wouldn't be a big deal? I feel restless on off days, and really want to take advantage of this new found motivation to get healthy. (which I haven't had for about 3 years now)
Also kind of aiming my diet to be at maintenance or just below. Once Summer is over I'll probably aim at bulking up a bit more and gaining some more strength.
Good workout, weight is definitely starting to feel more challenging. Having to work for my work sets, no reps close to failure yet, but I can definitely feel it ramping up in difficulty.
Funnily enough, that comment reminded me that my first two reps on my last set of squats were terrible, so I need to refresh myself with some videos there as well.
Had to go apartment hunting after work yesterday, so pushing yesterday's workout to today.
Had a question about doing some ab work. Would it be helpful or detrimental to do some after my SS stuff. And if helpful, how often a week?
I hate having a flabby stomach, and feel like I have weak abs as is. Obviously I realize my stomach will remain flabby as long as I still have a bunch of fat, but working my abs couldn't hurt in that regard, no?
It won't help either. You can add some accessory work. Weighted sit-ups and back extensions e.g. . 3 sets max of one of them after the regular program (which includes back extensions after a while anyway).
1st rep of every squat I was a bit far forward with the weight, causing me to be on my toes as opposed to firmly on my heels.
Finally got the book in the mail today, so I plan to work heavily on my form this next week. Other than that I am loving the gains that if someone had told me 2 weeks ago I'd be at, I'd laugh in their face.
Squats:
1x5x45
1x5x75
1x3x105
1x2x145
3x5x175 (+10lbs) Set 1Set 2. No clue why these two sets end early. Maybe my buddy screwed up taping. Anyway. Looking at it I think my knees are definitely caving in some early on the way up. And I think I have a bit of butt wink going on.
Squats and Deadlifts drained my soul today. More so the Deadlifts. Bench was easy peesy which was a nice break between the two bigger lifts.
Looking forward to my day off tomorrow. And to my workout on Wednesday! Going to work on upping my protein intake this week. I've been hovering around 150g a day, going to try to get that up to 200-250 a day. Also had three or four bad nights of sleep last week, so going to make a point to get to bed at a better time this week and hopefully that will all equal in some more steady progression.
EDIT: Have a question about a bit of a tricky situation as far as meals go for me. I usually go to the gym right after work at 6pm my time, and get done around 7-7:30. My problem is I like to have my protein shake post-workout, but I'm also hungry as hell after my workout, since I usually haven't eaten since 3:30 or so at work. The problem lies in the fact that the protein shake coupled with dinner makes me feel bloated and sick to my stomach afterwards.
Would it be fine to just make sure my supper includes plenty of protein, and hold off on the protein shake till later in the evening, or have it some time during the day?
Last edited by ZomgHax; 05-31-2010 at 07:19 PM.
Reason: Edit for question.
Would it be fine to just make sure my supper includes plenty of protein, and hold off on the protein shake till later in the evening, or have it some time during the day?
I suggest following Alan Aragon's workout nutrition protocol. As long as your dinner has enough protein/carbs I think you should drink the protein shake about half an hour before you lift.
Naturally, once I start working out, and eating better, I start to get a cold. Have been feeling a bit under the weather since yesterday, so was a bit nervous about how tonight would go.
I definitely felt like I had a lot less in the tank, and was pretty spent by the time deadlifts came around.
Everything in general felt a lot heavier, which I think was a bit due to being sick, and a bit due obviously to the weight being heavier. Looking forward to getting a good sleep tonight and hopefully feeling better by Friday and see where I really am at.
Frustrating because I feel like I am at the point to start alternating deadlifts, but I don't know if it was because I was sick, or because I was still fatigued from Monday. Find out on Friday I guess.
AA's workout nutrition is good, just follow that. Including getting carbs and not only protein pre-/post-workout. I'd start alternating DLs now if I were you.
Yeah, in retrospect I definitely didn't have enough to eat pre-workout. I had a protein shake, but nowhere near enough carbs, which probably was the main factor for me having an empty tank, and that coupled with feeling like crap probably didn't help.
Another thing, today, the outside of my knees (best way I can describe) is aching fairly badly, in fact all around my knees are relatively sore. Like it isn't bad, but its a noticeable ache. I made a point to try to keep my knees from caving last workout, and I have videos that I'll get up tonight, but I'm just wondering is this standard, or was I probably doing something wrong form wise?
