I have posted on here a few times in regards to form chexk etc. Finally decided to ditch working at home and start going to the gym. I have been for the past 4 months consistently working out at the gym with the stronglifts 5x5.
For 4 months i have consistenly been benching and pressing and a few weeks ago I later started rowing, aquating and deadlifitng. In 4 months I have
Bench started at 37.5kg and ended up at 47.5kg
Overhead press started at 22.5kg went up to 32.5 and somehow ended up to 27.5.
Squats went from 40kg to 60kg in like 5 sessions
Deadlifts went from 40kg to 80kg in 5 sessions.
Rowing went from 30 to 40kg in 5 sessions
Wirh squats and deadlifts and rowing I feel like i started off much below my capability so its been eaay. But as u can see with my bench and overhead press I have been stagant. Wht is that??? i work out three times a week. I eat 1600 calories recommended for me cause i am an office worker but i do walk to work 2ks , 2 days a week. 175cm tall and 72kg. I actually dropped to 69.5 but still not a drastic weight loss. I eat almost 2.5kg of chicken meat a week for protien. About 400g a day it comes out to be. I get around 7hrs of sleep. Why am I not making gains?? is it the program? also I am now finding it struggle to complete squats. 5x5 recommmends it every workout sessions
Who recommended that you have only 1600 cal/day? By bodyweight your maintenance would be between 2200 cal/day and 2700 cal/day. So there’s already one probable cause for your lack of progress, you simply aren’t eating enough at 1600 cal/day. Broadly, you can lose fat or get stronger. Not both. It’s a little different if you already carry a decent amount of muscle, but from your description you don’t.
What else do you eat apart from chicken? Four hundred grams of chicken per day is peanuts. It doesn’t matter how much you’re sleeping if you aren’t eating.
Chances are your diet is the main problem. Stronglifts is pretty shitty program but again, you could be on the best program in the world and see no progress if you aren’t eating right.
Yh sorry I meant to say 400 grams of chicken meat. But i eat around 150g of protein a day or thats my target anways. I got the 1600 calories from my fitness pal.I also obiously eat carbs and etc to make up for the rest of the calories
Ah ok, my bad. Yeah definitely eat more - I’d be keen to capitalise on this super-anabolic period you’ll never get to experience again! If you’ve dropped several kilos then it’s safe to say you’re not eating enough to get stronger
Cheers guys. After almost 4 years of one and off trying, I am living by myself making ok money so its easier to eat whatever deit and hit the gym. Btw 2800 Cals seems like a lot. like its almost twice what i eat now. I really dont do much cardio except walk every now and then. Also i am.not gym savvy but starting strength omits barbell rows for deadlifts and 5x3 instead of 5x5
Thanks,I really like the program and wasnt sure about modifying it. I’m either going to use it or try 5-3-1. I want to get bigger but my daughter is an athlete and she trains with me. So I have to find something that works for the both of us