T Nation

My Introduction to TNation


Hi everyone

I'm 23, 5'8 and weigh 82kg. My goals are to get bigger and stronger. For the last 5 months I've been heading down to an olympic lifting class as often as I can. Also started reading info on here around the same time. In this time I have grown tired of being the skinny fit dude and want to be much bigger and stronger.

I work out at my local gym as well and a month ago started do starting strength. My main lifts needed to increase and this looked like a good way to start out.

gym - 5-6 days a week depending on how sore. The main thing I try to do is train at a high intensity.
cardio - 2-3 times a week 15mins keeping heart rate at avg 140bpm. If I feel grumpy Ill do the odd 30 min session at 140bpm always makes me cheer up.

Currently my lifts for 5 reps are:

squat; 125kg
deadlift; 175kg
bench; 100kg
standing press; 62.5kg
power clean; 95kg

A month ago they were here;
squat; 100kg
deadlift; 145kg
bench; 90kg
standing press; 58kg
power clean; 85kg

And my 1 rep max at oly lifting class is

snatch; 70kg
clean and press; 100

I've attached an image with the last 10 days of my diet.

This post was to introduce my self and to see if any one has any pointers. My lifts have been increasing but my body weight has only increased by 2 kilos the past month. I don't think I'm eating enough but not sure what to increase.

Thanks for reading and thanks in advance to any help offered.


I had everything nice and neat on excel, screen captured it, but cant seem to upload the image, so I copied and pasted the info:

5 litre water
8am: 250ml egg whites, 1 lrge strip bacon, cup spinach, cup pinapple, white tea, 3 fishoil
10am:Protein shake, at airport.
12.50: garlic beef and veggies, 3 fishoil, white coffee
2:33: 250g mince beef, 1 cup veggies, 1 tbs philadelphia, green tea
4.30 calipo
6.40: 1 cup oats, 1 cup full milk, 2 tsb honey, 1 chicken breast
9:00;1 cup 50% fat nat yougurt, 2 tsb nat pbutter, 1 scoop Protein

5litre water
8am: 100ml eggwhites, 1 egg, 1/2 tin baked bean, cup coffee, cup green tea, slice apple pie
11:16; 250g mince beef, cup rice, cup veggies, 2 tsp soyasce tsp evoo, 3 fishoil, cup coffee
2:20; 250g turkey mince, 1 cup spinach, 1tbsp satay sce, 1tbsp apple cider vinager, 1cup coffee, 3fishoil
4:10;1 cup full fat honey greek yogurt, 1 medium banana
6:15; tbone steak, 100g sweetpotato, 2 tsp evoo, 3fishoil
9.30; 1 cup 50% nat yogurt, 2 bananas

3litre water
8am: 1cup coffee, 1 cup green tea, 250ml eggwhite, 1 cup spinach, 3 fishoil
10am; 250g turkeymince, 1 cup veggies, 1 tbspsatay sce
11:55; Metabolic Drive lowcarb(didnt have normal in stock) vanilla 1 scoop,water
1pm chickin kiev, 1 cup spinach, 3 fishoil
5pm; protein shake, 6pm: bowl chillie, cup sweet potato
9:40: 1 scoop protein, 2 bananas, 1 cup 50%nat yogurt

5litre water
6:10; 9wggwhite, 1 scoop protein, 1 scoop oats in a shake. 7:10 1 cup oats, 1 cup coffee
10;30 250g turkey mince, 2 piece bread, 1 cup spinach
1:10; 250g mince beef, 1 cup veggies
4;15 1 cup coffee, 250g turkey mince, 1 cup spinach
7:40; chiken karage, tuna sushi roll

3 litres water
7.15; 1cup pinapple, 1.5 cup oats, 1 cup coffee
10.40; 2 scoop protein.
12;00; footlong tuna sub
4pm; 250g mince beef. 1 cup veggies, 2 tbs satay sce
7;30: Think steak, chips, prawns
10;45; big mac
10:30;1 scoop protein, 2 bananas, 1 cup 50%nat yogurt

3 litre water
8;45; cup coffee, cup green tea, bowl pasta and chicken
11am; protein shake
12;30 bacon and egg sandwich
2pm; tuna and cheese sandwich
4pm; minstorni soup, pasta, tuna �  � 
7:30; minstroni soup, pasta, mince beef
10:30;1 scoop protein, 2 bananas, 1 cup 50%nat yogurt

3 litre water
7;45: 250ml egg white, 1 cup spinach, 1 cup pinaplle, 3 fishoil, 1 cup coffee
skipped..... :frowning:
12;00; 300g mince beef, bowl minstroni soup with pasta. 3 fish oil, 1 cup coffee
3;00pm: protein shake
7;10: chicken kiev, tin baked beans, sweet potato slices, 2 tbspn evoo
9.30; Lrge bowl nutragrain (cereal) at gfs house forgot to take food with me

3ltr water
8;15: 1 cup museli, 1 scoop protein, 1tbspn honey, 1 cup coffee
11;45; tin baked beans, cheese, 150g tuna, tbs evoo
3pm: 250g mince beef, tortila, cup spinach, tbspn satay sce, 2 fish oil
5.30 protein shake
7;15; 250g mince beef, 1 cup veggies, 2 spn satay sce
9:40: 1 scoop protein, 2 bananas, 1 cup 50%nat yogurt

3ltr water
8;15: 1 cup museli, 1 scoop protein, 1tbspn honey, 1 cup coffee
11;45; tin baked beans, cheese, 150g tuna, tbs evoo
3pm: 250g mince beef, tortila, cup spinach, tbspn satay sce, 2 fish oil
5.30 protein shake
7;15; 250g mince beef, 1 cup veggies, 2 spn satay sce
9:40: 1 scoop protein, 2 bananas, 1 cup 50%nat yogurt

7;40 9 egg white drink  
8;20: sausage, bacon, egg, roll
9;40: 6inch chicken fillet
12;45: 6inch chiken fillet; calipo, 1 cup green tea
2:40 protein shake
528; sweet and sour chicken an rice


hey faisca, welcome.
to be fair mate putting on 2kg in a month isnt all that bad. If you put on more than that its highly likely that a large proportion of it would be fat so i think its a good amount to be putting on and if you think about it, if you carry on at that rate you'll have put on 24kg's in a yr!!yes, i know, i'm stating the obvious, but when you put things into context thats a hell of a gain.
As for your lifts, decent numbers. Your dead lifts shot right up!!! wish i could get those gains in 1 month...
anyway, good luck


5lbs a month is pretty ideal for someone of your stature. Keep doing what you're doing, looks good. When the gains start to slow down, eat a few hundred cals more per day.

Consistency is what really counts. Evaluate progress on a monthly basis, adjust as needed. Pretty much everyone who is big got that way through years of work. What you've done in a month is awesome.


See Joe DeFranco's Hour of Power:



Thanks lads. I was thinking I wasnt putting on enough weight. Im going to stay consistant and do another update next month.

Nice article aswell


Ive been sick since last friday. Lost the 2 kilos it took me a month to put on and a couple more. So got to start again. Im thinking of doing the olympic lifting classes 3x a week and stopping the starting stregnth and also picking up one of the routines from the "do this routine instead of that dumb one"


there some good gains after a month, good job man and good luck!


squat; 130kg
deadlift; 180kg
bench; 110kg
standing press; 70kg
power clean; 100kg

Im now weighing 84kgs and the buking is getting hard, Just trying to not look into the mirror with my shirt off haha But my family an friends are honest and they say it the bulk is going well.


I'm now 87kgs
for 1 rep all in kgs
dead: 190
clean and jerk: 102
snatch: 76
squat: 150
front squat: 120 (been neglecting these)

measurements in inches
chest: 42 up by 2
shoulders: 50 up by 2
upper leg: 23 up by 3
calf: 15.5 up by 1
bi: 15.5 up by 1
tri: 13 same
waist: 34.5 up by 2.5
lats: 46.5 up by 3

My body fat is at 15% although I feel about 30. My diet stopped being as clean these past few weeks and I've noticed a definite increase in weight but not in lifts. SO I have to get stricter again!!




front leg










another leg






Next lot of pictures will be taken by someone else as these are very poor!
I carry nearly all of my fat in my chest, there is no gyno, just a lot of fat.