T Nation

2 Plate Bench, 3 Plate Squat, and 4 Plate Deadlift by 2019


Nice Progress. Keep it up. Why did you not want weight to go up? 3 KG is not a huge weight gain over 3 months.


Im actually lean bulking dude seeing as I’m skinny fat, i watched an omar isuf video saying that you need to aim at gaining 0.5 lbs a week. Was I wrong? I know that this place is kind of a safeplace, but give it to me harsh.


Hard to say. I’m skinny fat too, lol (6’2" 100kg at probably 20% bf) but have gotten to some quasi decent lifting numbers - and it would be very tough for you to get to 2, 3, 4 by 2019 without gaining a solid amount of weight. I’d think getting to 80kg minimum


Well fuck. Thanks for the advice you came just in time lol im starting my program tomorrow


Hey - I’m just one guy, but yeah, at 70-75 KG - You’d have to be pretty naturally strong to pull 4 plates this year. Totally doable over time, as is the 2 plates and 3 plates - but doing it within the year based on where you’re at would be tough.


April 11 workout

Squat = 72 kilos X 3,3,3,3,3,4
Bench = 47 kilos X 10,10,10
Lat pull down = 85 X 15,15,17


April 14 workout

OHP = 38 kilos X 3,3,3,3,3,5
Deadlift = 82 kilos X 10,10,10
Dumbbell rows = 10 kilos X 15,15,16


Solid lifting and progress mate, keep it up.


Thanks man hopefully this will continue lol


April 16 workout
Bench = 57 kgs x 3,3,3,3,5
Squat = 58 kgs x 10,10,10
Deadlift = 81 kilos x 10
Pull up = 8,5,4


Nice work. Good to see the consistency of effort. Keep it up, make sure you are eating plenty, rest well and all you need now is time under the bar.


Thank you, training isn’t the hardest part for me, I love to train. The eating part is hard.


GOMAD :slight_smile:

Gallon Of Milk A day :slight_smile: Easy and good calories.


That is actually a good idea lol. If I get a gallon of 1 percent milk and and also consume 2 scoops of protein powder i could probably hit 170-180 grams of protein. The calories would also be close to my daily caloric requirement.


You’re supposed to drink the gallon of milk on top of what you’re currently eating, you don’t want to be only drinking the milk. (Unless liquid shits and feeling like death is something you enjoy)


Nicely explained lol


Well, looks like its not going to work out for me. I’m already gaining weight at the rate that I want. If I add another 2000+ calories I’d be fucked. The point i was making was that I hit the caloric requirements, but Im not exactly hitting my protein quota especially the last two or three weeks. I sometimes hit 180 sometimes I hit 150 or less. It is the disadvantage of living in a shitty third world country, even in the more developed cities its very hard to find quality muscle building food.

Maybe I should start keeping a nutrition log as well so that I could be a little more accountable.


That’s a good idea, you can log your foods at the end of each day, for example. That way we can give you tips about improving your diet and you’ll get more consistent with it.


Forgot to add the workout on the 19th

April 19 workout
Squat = 75 kilos x 3,3,3,3,3
Bench = 50 kilos x 10,10,10
One srm db row = 10 kgs x 15,15,16

200 grams of grilled chicken + 6 chapathi (130 calories 5.5 gms proteins and 25 gms of carbs each) + 2 eggs + dhal (200 calories and 10 grams of protein and 25gms of carbs) + Shawarma (300 cals + 12 grams of protein +30 gms of carbs) = 450 + 780 + 150 + 200 = 1900 cals + 120 gms of protein + 210 carbs


21 April workout

Ohp = 40 kilos x 3,3,3,3,3
Deadlift = 85 kilos x 8,8,8
Pullups = 6,5,4 1 minute 10 seconds rest between each set

Till now I only are 100 gms of white rice and 100 gms of daal = 11 gms of protein + 285 calories + 50 carbs

Edit 2: finished eating 500 grams of cottage cheese = 1325 calories, 90 grams of protein 0 carbs.
Edit 3: finished eating 200 grams of grilled chicken and 3 roties = 400 + 390 = 65 gms of protein and 80 grams of carbs
Total = 2400 calories + 167 grams of protein