Newbie Starting/Progression Log

[Cleant1]

Hey Everyone,

Made a intro post shortly describing me; if you are interested you can check it out - https://thinksteroids.com/community/threads/newbie.134377314/

That said, as of this morning I've seemed to have stalled on my weight loss, but I am okay with that as long as I am losing bf% (I haven't measured yet since I started). I'm at 232.8 lbs (roughly 30% BF), 6'2", been there for 3 days. At the good wisdom of @Eman , I'm avoiding any supplements and just going to work on meeting a good deficit of my TDEE, and lifting big, resting big.

I'm doing the starting strength program, as I am mostly a newbie, and want to be strong first (aesthetics can come later).

Yesterday was:

Lowbar back squat: 195 lbs 5x3 (10 lbs up from Monday - PR)
flat bench: 155 lbs 5x3 (Same weight as Friday, but working on form)
Deadlift: 205 lbs 5x1 (Same weight as Monday, but working on form)

Tomorrow will be Squat, Shoulder Press, and Deadlift again.

This is pretty much my diet, although looks like I need to get another 400~ Calories based on my TDEE (3000 and change):

Breakfast:
3 Whole Eggs
1 cup Old-Fashion Oatmeal (1/2 cup dry) w/ .75 tbsp honey
1 Banana OR 1 cup Blueberries
1 Cup black Coffee w/ .25 tbsp honey

Snack:
Hamburger Patty 6-8oz
1/2 cup Cottage Cheese
1 Whole Tomatoe

Lunch:
Chicken Breast 6-8oz
1 cup Brown Rice
4-5 stocks of Broccoli

Snack:
PB/Oatmeal/Banana Shake
(8oz 2% milk, 2 tbsp PB2, 1/4 cup Oatmeal, 1 Banana) + sometimes w/ 1/2 Fat-Free Cottage Cheese

Dinner:
Beef or Chicken product 6-8oz
1cup Brown Rice OR 1 sweet potato
Mixed veggies to being satisfied (I don't like to get full, just suppress hunger)

Sometimes a late snack:
4oz 2% Milk
1/4 Fat-Free Cottage Cheese


I'm completely open and welcoming of critique, and advice. I understand I know nothing, and am a sponge to learn from all the wise ones on here.

 

[insaiyan93]

Good luck man, just keep kickin ass and pushing hard.

 

[RodgerThat]

What's the macro breakdown for that diet and when you say 3000 and change for TDEE do you mean 3080 or 3400 cause that's a big difference in this. How much of a deficit are you currently in? How long have you been in a deficit?

If those are answered in the other thread my apologies I'm going to read it now

 

[Cleant1]

What's the macro breakdown for that diet and when you say 3000 and change for TDEE do you mean 3080 or 3400 cause that's a big difference in this. How much of a deficit are you currently in? How long have you been in a deficit?

If those are answered in the other thread my apologies I'm going to read it now

Hey RodgerThat, no problem- and thanks.

3089 is my TDEE, @Eman suggested a 600 caloric deficit. I'm getting between 1800-2200 calories atm, when I should be getting 2400~. Not eating enough, struggling to fit the solid food in without feeling sick, but I am working on it. I think I need to throw in a protein shake, and I'll be good. The macro breakdown I am shooting for is 40/40/20; around 240g protein and carbs, 50g fat. The above meal plan gets me around 180~g protein, 200~g carb, and 70~g fat. So not quite dialed in yet- but I've only been counting macros and working out for 2 weeks. I've been eating clean, not counting, for a little over a month.


I think I am going to dial back my weight a bit, to around 90%, from what I have read so far on the forum. I am currently doing about 95-97% of my 1RM and my form and endurance is suffering.

 

[Cleant1]

Good luck man, just keep kickin ass and pushing hard.

That's the plan- I'm just focusing on putting in the work. I don't believe anything good worth earning ever comes easy. Thanks for the words.

 

[Cleant1]

Here's just some beginning of the road pics; just for me to have a reference back to. Don't mind the dingy shirt; its an old ass shirt the wear's well and I love wearing it, lol.

The gut has to go.

 

[Eman]

I think I am going to dial back my weight a bit, to around 90%, from what I have read so far on the forum. I am currently doing about 95-97% of my 1RM and my form and endurance is suffering.

Are you running a specific program?

Trying to lose weight and gain strength simultaneously is a real pain in the ass... look into prilepin's table to get yourself started on rep ranges RM percentages.

You said you wanted to get ripped, I'd focus primarily on that and once you're at the weight you want try to maintain it and add weight to the bar.

 

[Cleant1]

Are you running a specific program?

Trying to lose weight and gain strength simultaneously is a real pain in the ass... look into prilepin's table to get yourself started on rep ranges RM percentages.

You said you wanted to get ripped, I'd focus primarily on that and once you're at the weight you want try to maintain it and add weight to the bar.

I'm running Mark Rippetoe's Starting Strength novice program. I'm really not sure what I should do first- Get strong, and not worry about fat, then cut... or lose the fat now, and get strong later. I don't care about being ripped, if my belly was gone- the muscle will overcome the fat everywhere else (I think); but I hate the gut.

 

[Eman]

but I hate the gut

Embrace the gut.

I forgot you mentioned starting strength.

If I were you, being on cycle and everything, I'd above maintenance until you're done with cycle and then cut a few weeks later. If I had your goals, that's probably just what I would do.

I'm me though, so I'd embrace the gut and eat my fucking face off and get jacked in the next few weeks and then cut back down and try to maintain muscle as much as possible.

 

[Cleant1]

Embrace the gut.

I forgot you mentioned starting strength.

If I were you, being on cycle and everything, I'd above maintenance until you're done with cycle and then cut a few weeks later. If I had your goals, that's probably just what I would do.

I'm me though, so I'd embrace the gut and eat my fucking face off and get jacked in the next few weeks and then cut back down and try to maintain muscle as much as possible.

No cycle atm that's all natural fat, brother lol. In fact, I was supposed to get a call back from the docs today to reschedule my check up/bloodwork. Last time I had my bloodwork done was about a decade ago, and my free levels were like 127... doc said my body doesn't produce it. So that's on the list of things to get done. I'd like to reach my natural potential... but I don't even know if that exists with my condition (whatever it is). Being back on TRT would probably put me in the realm of low normal.

 

[Do3Gs]

How accurately are you tracking your food? Using a scale to measure serving sizes out or "just winging it"? This can really make a significant difference in progress.

 

[Cleant1]

How accurately are you tracking your food? Using a scale to measure serving sizes out or "just winging it"? This can really make a significant difference in progress.

Oats, fruits, cottage cheese, milk, honey, etc... anything that can be measured with a cup or measuring spoons, is being measured. Meats are eye ball averaged. I buy 5lb family packs of the ground beef, and divide it up into 10 as-even-as-I-can patties and cook them up for the week. Same games for bulk boneless skinless chicken.. but there is frozen water weight. It comes in 10lb bags, and I dive that by the number of pieces in the bag...

So its measured with a bit of effort, and a bit of inaccurate allowance.

 

[RodgerThat]

Oats, fruits, cottage cheese, milk, honey, etc... anything that can be measured with a cup or measuring spoons, is being measured. Meats are eye ball averaged. I buy 5lb family packs of the ground beef, and divide it up into 10 as-even-as-I-can patties and cook them up for the week. Same games for bulk boneless skinless chicken.. but there is frozen water weight. It comes in 10lb bags, and I dive that by the number of pieces in the bag...

So its measured with a bit of effort, and a bit of inaccurate allowance.

I tell everyone that ever asks how to get fit the same thing man. You want a 6pack then you gotta pay for it... 40 dollars to be exact because that's how much a food scale costs and that's the difference between hitting your desired calorie goal every single day and fudging it every single day. Consistency adds up quick but so does inconsistency and that's why it's so important if your goal is to be lean to weigh your food down to the gram. My burrito today is 175g ground beef 45g cheese 60g salsa 90g Avacado 30g pinto beans. That's tasty as fuck and because I know exactly how much I'm getting in I can spoil myself with tasty things like that. Food scale coupled with myfitnesspal is a serious road to success in weight loss

 

[Cleant1]

I tell everyone that ever asks how to get fit the same thing man. You want a 6pack then you gotta pay for it... 40 dollars to be exact because that's how much a food scale costs and that's the difference between hitting your desired calorie goal every single day and fudging it every single day. Consistency adds up quick but so does inconsistency and that's why it's so important if your goal is to be lean to weigh your food down to the gram. My burrito today is 175g ground beef 45g cheese 60g salsa 90g Avacado 30g pinto beans. That's tasty as fuck and because I know exactly how much I'm getting in I can spoil myself with tasty things like that. Food scale coupled with myfitnesspal is a serious road to success in weight loss

I appreciate the open communication. I will get a food scale and start being more direct about my portions. Like I mentioned to @Eman, I don't need to be ripped but I want to lose the gut. Being stacked and strong is my ultimate goal.

EDIT: I just re-read what I wrote, and I don't want to sound like I am giving any pushback; I'm not. I appreciate everything anyone has to share with me. My intention was just to help identify with you, so that if it effects your response, what my goals are.

 

[RodgerThat]

I appreciate the open communication. I will get a food scale and start being more direct about my portions. Like I mentioned to @Eman, I don't need to be ripped but I want to lose the gut. Being stacked and strong is my ultimate goal.

EDIT: I just re-read what I wrote, and I don't want to sound like I am giving any pushback; I'm not. I appreciate everything anyone has to share with me. My intention was just to help identify with you, so that if it effects your response, what my goals are.

Ya no need to fret my man, same info applies from going from 30-15% BF as it does from 15-9% the more accurate and consistent the quicker and more satisfied you'll be. It's kind of a pain to start but after a little while (1-3months) it's damn near second nature man. I've been tracking for 3 years and have a couple scales and I put everything on the scale sometimes it blows my mind what 200g of something actually is then there's other times were I can damn near guess to the gram how much something weighs (there's a resturant near me that if you guess how much your food weighs from the buffet it's free and I was .5oz off so damn close). But it also gives you freedom weighing food because sometimes on a cut your tweeking that you've eaten to much so you stop eating when in reality you could have another 300cals and that's a lot of peanut butter and I like peanut butter

 

[Do3Gs]

I tell everyone that ever asks how to get fit the same thing man. You want a 6pack then you gotta pay for it... 40 dollars to be exact because that's how much a food scale costs and that's the difference between hitting your desired calorie goal every single day and fudging it every single day. Consistency adds up quick but so does inconsistency and that's why it's so important if your goal is to be lean to weigh your food down to the gram. My burrito today is 175g ground beef 45g cheese 60g salsa 90g Avacado 30g pinto beans. That's tasty as fuck and because I know exactly how much I'm getting in I can spoil myself with tasty things like that. Food scale coupled with myfitnesspal is a serious road to success in weight loss

I appreciate the open communication. I will get a food scale and start being more direct about my portions. Like I mentioned to @Eman, I don't need to be ripped but I want to lose the gut. Being stacked and strong is my ultimate goal.

EDIT: I just re-read what I wrote, and I don't want to sound like I am giving any pushback; I'm not. I appreciate everything anyone has to share with me. My intention was just to help identify with you, so that if it effects your response, what my goals are.

If you're stalled out something has to give. A food scale and really taking accuracy into your hands can make a huge difference. You can also find one on Amazon for a hell of a lot cheaper than $40 lol I think the one I got now was like $11 and it's pretty damn nice. Weighing everything isn't the only way to progress but it can be one of the most efficient ways and make things move a lot faster. It also helps allow you more freedom at the same time as @RodgerThat stated.

 

[Cleant1]

I'm gonna start weighing my food, but just thinking out loud, I don't think I'm eating enough to lose weight. I've read if you are too calorie deficit, your body goes into starvation mode, and just hoards everything into fat... any truth to this?

I'm busting my ass working out, and strength gains have been good, weight loss just isn't budging. Could be to early to tell, let alone be concerned with.

I work from home and have been setting up a home gym, so I can't make excuses and have the ability to workout whenever. I just need to learn enough, and know what to do, that I have no other choice to make gains and lose the fat.

 

[RodgerThat]

I'm gonna start weighing my food, but just thinking out loud, I don't think I'm eating enough to lose weight. I've read if you are too calorie deficit, your body goes into starvation mode, and just hoards everything into fat... any truth to this?

I'm busting my ass working out, and strength gains have been good, weight loss just isn't budging. Could be to early to tell, let alone be concerned with.

I work from home and have been setting up a home gym, so I can't make excuses and have the ability to workout whenever. I just need to learn enough, and know what to do, that I have no other choice to make gains and lose the fat.

You aren't anywhere near the "starvation zone" which is a myth it's impossible for your body to gain while in a deficit your body will other resources as fuel if you aren't getting proper nutrition like breaking down muscle but if you are eating your protien this will be minimal. Your matabolism slows while in huge calorie deficits but once again not enough to literally stop weight loss. The problem is either an inaccurate TDEE or what I like to call nibbles. Nibbles are those extra food throughout the day you kinda eat and don't think about like a handful of cashews here a granola bar there oooo looks like the girlfriend made herself some tasty treats I should try one for quality control. Those things add up. Just keep grinding weight may stall for a few days that's when I like to add a bit more cardio into the mix so I can eat the same but lose more weight

 

[Cleant1]

Errgh, this weight loss shit is infuriating. Wednesday 233.4, Thursday 233.7, Friday 232.2, right now 234.7. Weigh myself naked after pissing, at the same time every day. Yesterday was 2429 calories (no food scale yet), day before was 2251. My TDEE is 3089.

Yesterday's workout felt weak, so I put in an extra set of each at -20 lbs. I am highly skeptical that it's lbm weight gain. But I was swimming in sweat yesterday... I don't get how I gained 2.5 lbs, especially with 0 added sodium yesterday. I've replaced salt with Mrs. Dash sodium free. No nibbles either, not a 1. The only thing that I can think is sucralose isn't actually calorie free. With my water, maybe once a day, I'll squeeze a very small amount of flavored sucralose into it to get my sugar fix.

 

[Eman]

Errgh, this weight loss shit is infuriating. Wednesday 233.4, Thursday 233.7, Friday 232.2, right now 234.7. Weigh myself naked after pissing, at the same time every day. Yesterday was 2429 calories (no food scale yet), day before was 2251. My TDEE is 3089.

Yesterday's workout felt weak, so I put in an extra set of each at -20 lbs. I am highly skeptical that it's lbm weight gain. But I was swimming in sweat yesterday... I don't get how I gained 2.5 lbs, especially with 0 added sodium yesterday. I've replaced salt with Mrs. Dash sodium free. No nibbles either, not a 1. The only thing that I can think is sucralose isn't actually calorie free. With my water, maybe once a day, I'll squeeze a very small amount of flavored sucralose into it to get my sugar fix.

Stop weighing yourself so much man.

Once a week is all you should need.

Keep at it a little longer and be patient. It's not a sprint. Keep water intake high.

When I want to drop pounds quick, post workout HIIT does the trick. Morning fasted cardio is also good... and I fucking hate that it works cause all I want to do first thing in the morning is go back to sleep.