Newbie Starting/Progression Log

[Perrin Aybara]

Will be following.

You definitely want to lose weight on the highest calories possible. Gives you room to work later plus who wants to starve?

I don't know if it was mentioned, but download an app to track calories like MyFitnessPal.

As far as getting strong first or cutting first I think at beginner level you can do both for awhile at least. Once you get to the point where you stall on one or both you can start prioritizing one or the other for periods of time as you see fit.

Also, 3 sets of 5 would be written 3x5 rather than 5x3. I'm familiar with the program, so I know what you mean. Unless you actually meant 5 sets of 3, if so carry on.

Good luck.

 

[Cleant1]

Will be following.

You definitely want to lose weight on the highest calories possible. Gives you room to work later plus who wants to starve?

I don't know if it was mentioned, but download an app to track calories like MyFitnessPal.

As far as getting strong first or cutting first I think at beginner level you can do both for awhile at least. Once you get to the point where you stall on one or both you can start prioritizing one or the other for periods of time as you see fit.

Also, 3 sets of 5 would be written 3x5 rather than 5x3. I'm familiar with the program, so I know what you mean. Unless you actually meant 5 sets of 3, if so carry on.

Good luck.

Thanks for the correction - yeah, 3x5. I've gained a good amount of strength the last 2 weeks (Deadlift is up 70 lbs, squat 60, bench 25, shoulder press 15), so I know I am progressing - the fat loss just isn't. I'm trying not to be concerned with it, and just continue to eat clean and work hard.

However, I feel like I am not doing enough. m/w/f are workout days, the rest are off... over the weekend I feel like I am losing progress. Anything else I can be doing that won't hinder the program?

 

[RodgerThat]

You've had 155lb added to your total in 2 weeks 0.0 and your concerned you are losing progress, your doing just fine bud I'd be happy if over he next 2 years I add 155lb to my total. As for doing things on the weekend maybe try some HIIT one day and the other rest days you don't have to do literally nothing you can do active rest days by doing mobility work and LISS cardio or yoga (don't knock it till you try it) or form work if you are new to the game

 

[Perrin Aybara]

^^^^^^^^
What he said. A little cardio and mobility work on off days is good.

Keep eating in calorie deficit and exercising regularly and you'll burn fat. It just takes time.

 

[Cleant1]

Yesterday's workout felt good; I felt stronger on the same weights as Friday, gonna bump up everything 5-10lbs tomorrow.
I need some new shoes though- I blew out the side of my current ones, and the side of my foot slid of the sole.. lost my balance and about dropped the weight.

Anyone have any recommendations for sub $100 shoes that work well for all lifting (primarily squats). If needed, I can take off my shoes for deadlifting.

On the subjects of deadlifts and squats... Any tall guys have a preferred style/form? I've tried sumo, wide grip, high back, low back, etc. I can do it all, but none of it feels great.

 

[RodgerThat]

Yesterday's workout felt good; I felt stronger on the same weights as Friday, gonna bump up everything 5-10lbs tomorrow.
I need some new shoes though- I blew out the side of my current ones, and the side of my foot slid of the sole.. lost my balance and about dropped the weight.

Anyone have any recommendations for sub $100 shoes that work well for all lifting (primarily squats). If needed, I can take off my shoes for deadlifting.

On the subjects of deadlifts and squats... Any tall guys have a preferred style/form? I've tried sumo, wide grip, high back, low back, etc. I can do it all, but none of it feels great.

Converse chuck Taylor's high tops for your squatting and deadlift needs on a budget those are the best for sure. As for style of lifting its gonna depend on your proportions but generally sumo is better for deadlifting for tall people. For the squat though it's really a toss up, if your sole purpose is to push more weight low bar is the way to go there for foot placement it's going to depend on your gate and flexibility mostly. If you have good dorsiflexition and your hamstrings don't pull your butt for the wink then go medium if it works if not I think medium wide would be best. Narrow doesn't really work for tall guys and wide is more for people who are equipped with wraps and a suit IMO. Basically just play around with whatever feels best and doesn't give you any back soreness and you can maintain the most vertical positioning.

 

[Perrin Aybara]

Converse chuck Taylor's high tops for your squatting and deadlift needs on a budget those are the best for sure. As for style of lifting its gonna depend on your proportions but generally sumo is better for deadlifting for tall people. For the squat though it's really a toss up, if your sole purpose is to push more weight low bar is the way to go there for foot placement it's going to depend on your gate and flexibility mostly. If you have good dorsiflexition and your hamstrings don't pull your butt for the wink then go medium if it works if not I think medium wide would be best. Narrow doesn't really work for tall guys and wide is more for people who are equipped with wraps and a suit IMO. Basically just play around with whatever feels best and doesn't give you any back soreness and you can maintain the most vertical positioning.

Once again x2. I just bought a new pair of Chucks. Apparently the newest version has more padding, so make sure you get the older version. They're half the price anyway. I got mine at Journey's for $54. Black high tops.

I'd also add you should record yourself from the side on deadlift and observe your knee and back angles. Ideally your knees will be in a quarter or half squat position and your back will be close to around 45 degrees. If your back is more horizontal and/or knees are bent a lot (like 90 degrees), then sumo might be a better choice. Like @RodgerThat says it's going to depend on your limb and torso lengths. Short legs, long torso and long arms make for a strong conventional puller.

I'm only average height myself. Short legs, long torso and average arm length. I can pull sumo or conventional and either looks and feels natural, although I'm a little stronger sumo. Squat I go medium wide and low bar. Wider than shoulder width, but not the width of the cage like you'll see some guys doing. I've got good flexibility when it comes to hitting depth. The wider you go the harder it'll be to hit depth. If you have difficulties with this I'd highly recommend the Limber 11 routine by Joe Defranco. Do it a couple times a week for awhile and you'll hit depth and beyond even with wide stance.

 

[Cleant1]

Fuck yeah!!! Middle of workout, but I just fucking killed it on 205 squat 3x5. Feeling damn good!

 

[Cleant1]

205 squat, 105 shoulder press, 215 deadlift... 30 lbs up from Monday. Still 233, but down 1.5" on my chest, and 1.75" on my stomach. Legs are up 2" on my left, and 1.75" on my right.

Feeling good!

 

[Maver]

From what saw your diet is over 2000 cal a day, it's gonna be harder or almost impossible to lose weight quickly when you are getting that amount of cal ! Just my opinion ...

 

[rigs03]

From what saw your diet is over 2000 cal a day, it's gonna be harder or almost impossible to lose weight quickly when you are getting that amount of cal ! Just my opinion ...

Sorry what?

Yes it is just your opinion- and your opinion sucks. Are you really saying someone who weighs 238lbs can't lose weight eating 2,000 calories a day?

You're high.

 

[Maver]

@rigs03 read again

 

[Cleant1]

Update:

So Friday of last week was feeling strong but still sore from Wednesday's workout. Squat was 3x5x210, 3x5x160 Bench Press, and then deadlift came... warmed up to 210, then went for 225 and I couldn't get the bar up any higher than my knees. My hip flexors were still recovering from the previous workout. So I stopped, disappointed but I knew it was probably best. Was a good day anyhow, being how I went up 5lbs on squat and bench press.

Today felt Grrreeeat! 3x5x215 on squat, 3x5x115 shoulder press, 1x5x225!!! on my deadlift. Finally, 2 friggin' plates (I know, child weight.. but an accomplishment for me).

So my goal is 3 plates in 10 weeks on the deadlift. I'm still 232 lbs, but I'm okay with that. I'm visibly leaner, so I know I'm losing the fat and gaining muscle.

I'm at the point I think I need to drop down to deadlift every other workout, as recovery is taking a dip. I'm going to up my protein/calorie intake and see if that helps. Squats are on point, I feel good doing them, shoulders are nice and scabby/callused (new bar has really good texture, just wrecks the skin), and form I feel is finally becoming muscle memory.

I'm friggin stoked, though; I've never felt so good.

 

[Cleant1]

Food scale, boom.

 

[RodgerThat]

Food scale, boom.

Hey man good on you, you are now actually attacking your goals with real accuracy and it's going to make a difference for sure!

Also side bar I saw in a different thread you are taking 5minute breaks between sets but at the same time you are progressing quite quickly in weights, do you think you'd be able to get the same weights moved with 3 minute breaks? Nothing wrong with long breaks at all but as the weights get heavier and heavier it's nice to be able to progress to a longer break instead of being use to it. IMO you should try and always leave a rep in the tank but with the minimal rest, example if I'm doing a squat 5x5 with say 275 I'll take 1 minute rests just enough to record it take off my belt grab a sip of water towel off and put my belt back on but if I'm doing 365 5x5 I'll take my 4 minute breaks so my body is ready and the great part is by the time both of those workouts are done I feel like I only have 1 more rep in the tank because of the fatigue accumulation in a certain time frame. Just something to think about.

Also what brand is that food scale (gonna sound gay) it perfectly matches my plates with the dark brown and copper lol

 

[Cleant1]

Hey man good on you, you are now actually attacking your goals with real accuracy and it's going to make a difference for sure!

Also side bar I saw in a different thread you are taking 5minute breaks between sets but at the same time you are progressing quite quickly in weights, do you think you'd be able to get the same weights moved with 3 minute breaks? Nothing wrong with long breaks at all but as the weights get heavier and heavier it's nice to be able to progress to a longer break instead of being use to it. IMO you should try and always leave a rep in the tank but with the minimal rest, example if I'm doing a squat 5x5 with say 275 I'll take 1 minute rests just enough to record it take off my belt grab a sip of water towel off and put my belt back on but if I'm doing 365 5x5 I'll take my 4 minute breaks so my body is ready and the great part is by the time both of those workouts are done I feel like I only have 1 more rep in the tank because of the fatigue accumulation in a certain time frame. Just something to think about.

Also what brand is that food scale (gonna sound gay) it perfectly matches my plates with the dark brown and copper lol

Thanks, Rodger; it's pretty awesome. I know exactly what I've eaten today and its pretty friggin cool. I'll take you suggestion and see how it plays out. I may not need the full 5 minutes. I typically do 60-second rests between warm up sets, then a 3 minutes rest from my last warm up to my first work set. Then 5 minutes onwards.

I'll cut back to 3 minutes come tomorrow and let you know how it goes.

Regarding the scale.. camera foolery, sadly. It's a dark stainless steel; what you see is the reflection from my oak cabinets. I'd also be all over a copper toned stainless steel, though, with a dark oil rubbed bronze base (I use to work in HVAC and plumbing wholesale... I get excite about nice finishes lol).

Question for you guys: Quinoa - yay or nay? I've been going between wild rice and brown rice, and would like to add some variety. High in carbs, but don't know if it's too much, and if they are complex or simple.

 

[Perrin Aybara]

Quinoa is all good as far as I know. I bought some once, but part of the prep was rinsing them and I didn't have anything fine enough to prevent them running through it, so I never messed with it again.

 

[RodgerThat]

Thanks, Rodger; it's pretty awesome. I know exactly what I've eaten today and its pretty friggin cool. I'll take you suggestion and see how it plays out. I may not need the full 5 minutes. I typically do 60-second rests between warm up sets, then a 3 minutes rest from my last warm up to my first work set. Then 5 minutes onwards.

I'll cut back to 3 minutes come tomorrow and let you know how it goes.

Regarding the scale.. camera foolery, sadly. It's a dark stainless steel; what you see is the reflection from my oak cabinets. I'd also be all over a copper toned stainless steel, though, with a dark oil rubbed bronze base (I use to work in HVAC and plumbing wholesale... I get excite about nice finishes lol).

Question for you guys: Quinoa - yay or nay? I've been going between wild rice and brown rice, and would like to add some variety. High in carbs, but don't know if it's too much, and if they are complex or simple.

Ya I'm big on the nice finishes use to do custom joinery so really would have dug a nice copper finish ones.

Ya see how it goes with shorter breaks, I usually just take enough time during warm ups to load the bar up do a little dynamic stretch or quick foam roll then onto the next warm up about 30-60 seconds inbetween then like I said I only take just long enough breaks so that on my final set I'd have one more left in the tank, this will be a tinkering thing though I've done it for a while so I know what I can do on any given day but with how fast you are progressing I think it'll be beneficial for you in the long run even though it'll be harder now you won't pleateau out nearly as quickly then.

As for quinoa if you like it go for it but I'm not a big fan I prefer oats or a banana for some carbs or a good ol fashion piece of toast and peanut butter. I've honestly completely stopped trying to do the rice and chicken life, I have the identical macros still but I'm not doing it with chicken and rice did that for 2.5 years and don't need to anymore cause I don't crave anything. So basically eat whatever the hell you like that fits within the scope of your desired calories and macros.

 

[Perrin Aybara]

lol, I'm chicken and riced out for the foreseeable future, too. I can still do chicken and I can still do rice, but put them together and it's no thanks.

I'm more a pasta, bread, oats, fruits and veggies guy for carbs, too.

 

[Cleant1]

Quinoa is all good as far as I know. I bought some once, but part of the prep was rinsing them and I didn't have anything fine enough to prevent them running through it, so I never messed with it again.

Ya I'm big on the nice finishes use to do custom joinery so really would have dug a nice copper finish ones.

Ya see how it goes with shorter breaks, I usually just take enough time during warm ups to load the bar up do a little dynamic stretch or quick foam roll then onto the next warm up about 30-60 seconds inbetween then like I said I only take just long enough breaks so that on my final set I'd have one more left in the tank, this will be a tinkering thing though I've done it for a while so I know what I can do on any given day but with how fast you are progressing I think it'll be beneficial for you in the long run even though it'll be harder now you won't pleateau out nearly as quickly then.

As for quinoa if you like it go for it but I'm not a big fan I prefer oats or a banana for some carbs or a good ol fashion piece of toast and peanut butter. I've honestly completely stopped trying to do the rice and chicken life, I have the identical macros still but I'm not doing it with chicken and rice did that for 2.5 years and don't need to anymore cause I don't crave anything. So basically eat whatever the hell you like that fits within the scope of your desired calories and macros.

Thanks, guys.

Yeah, I feel like working hard every other day, and being direct and critical in what I am eating, and resting is really paying off. I feel stronger every workout. I can't imagine how things would be going if I was on TRT (still need to get blood tests rescheduled.. I'm lazy).

The diet is actually the easiest part so far, I have a wife who is far greater than I, and makes everything we eat from scratch. She's been that way for years, so there wasn't a hole lot of adjustment to be made moving into this lifestyle. Everything comes from meat, grains, oats, veggies, or fruit. I have my ancillaries... like PB powder, cottage cheese, etc. But almost nothing in our home is processed, refined junk. Even when I don't stay perfectly within my macro's, I know I'm eating well.

I honestly can't wait till I hit a hard plateau on the current schedule because I want a reason to work even harder haha.