Ok, time to get accountable and get back to tracking my training properly. Spent a lot of time reading both the forums and articles on this site so decided to start my log here. I previously had a log on a more performance based smaller forum (adarq.org if anyone knows of it), but my training is now more focused around strength/size gain rather than improving my game/athletic ability (I played Basketball to a decent level in the UK for most of my teen years). I still do play albeit on a more recreational level so it is involved in my training. Some stats:
Age - 19
Height - 6’
Current weight - ~180lbs, I just spent the last 3ish months cutting down from a dirty stupid lazy bulk (upto 210lbs +), will maybe post photos sometime of the transformation. Used a Cyclical keto diet for most of this, with psmf thrown in at the very end.
Squat - 140KG x 2 (Parallel Box, I haven’t done free squats for a while due to hip issues)
Deadlift - 200kg
Bench - 95kg (weak as hell, my bench has always sucked, I think mainly because I never bothered with upper body much when I was training more for athletic performance)
Power Clean - 95kg
Training history wise, started off with starting strength a few years ago, did similar squat/deadlift based stuff, improved my athleticism dramatically (Much faster and dunking easily) had some injuries (mostly basketball related, dislocated ankle being worst) that backtracked my training. Also had some pretty intense study periods were training was partially neglected.
I’m now in med school here in the uk, about to start my second year, so I have a big interest in the anatomy/physiology of diet and training etc. Recently I’ve played with a bunch of different training types, ran the serge nubret pump training that was in an article here, ran 5/3/1 boring but big for a cycle, full body, upper/lower and body part splits, gvt…you could probably say I’m a bit of a program hopper.
Now, my main goals are to gain lean size and improve all my big lifts. In the next year I’d like to squat 180kg, pull 220kg and bench press 120kg. I have just over a month before I go back to uni, currently training with ‘HouPour’ who also just started a log on here. Since it’s a pretty short period I’m just going to train as it comes along, using a 5 day cycle ( Legs, Chest Back Shoulders/Arms Rest repeat). Long term, I plan to run 5/3/1 Boring but big, but this will be starting mid September once I’m done with freshers week round two.
Training sessions are pretty much going to be starting with going heavy on a big lift, then sets of 6-8 on some compound accessory stuff, some sets of 10-12 on more isolation work and I like to throw in a high rep set to finish stuff off at the end. Long
Diet wise, I want to stay lean, so no dirty bulking like I previously did. Currently I’d put my body fat under 10%, and I’d like to keep it that way or there abouts as much as possible. I’ve played around with IF/Carb backloading type stuff quite a bit, and plan to use carb backloading to gain some size now. Now while I’m at home my diet is pretty random, since I’m not buying the food but when I get more structured when I’m back at university I plan to have a daily diet of something like:
Wake - fast till 12 ish (maybe coffee/cream/cocnut oil)
Meal 1 - Eggs + Bacon
Meal 2 - Ground Beef + Cheese
TRAIN around 5pm ish
Post workout shake - protein + dextrose
Meal 3 - Chicken, potatoes/rice/
Meal 4 - Chicken, potatoes/rice followed by some kind of dessert/sweet to bring the carbs up.
Don’t track macros much but do occasionally to make sure I’m on the right kinda side of things, roughly aim for 1g protein/lb bw, fats are whatever tags along with the fatty meats/coconut oil (around .5-1g/lb bw and carbs will be adjusted as I experiment with carb backloading)
Sometimes meal 3/4 will be junkier, pizza etc…but not to the point I start gaining excessive fat. Off days I’ll be eating low carb.
I’m not going to set a Goal weight etc for the forseeable I just want to see progress in the weight room while maintaining a decent level of leaness. Long starting post, but wanted to get all the basics out there so I can get a good perspective of where I’m starting from.