T Nation

Need Program Suggestion

I am a college grad and have been training for around 7 months now (though 3-4 months seriously becauses of studies and other limitations). I was following BBB initially and have now switched to ABBH with some high intensity cardio during off days. I am worried about my waist size which has grown from 31" to 36" now.

My body fat has increased from 18-19% @ 140lbs to 22% @ 165lbs now. I dont want to gain more waist size…was wondering if it is genetics, body frame etc. or I’m doing something wrong…
thanks.

Well according to what you’ve said, the weight that you’ve put on is approx 13lbs lean, and 12lbs fat…that’s not ideal, particularly for a beginner to weight training.

Post your diet because yes, something is not right.

[quote]Foxen wrote:
Well according to what you’ve said, the weight that you’ve put on is approx 13lbs lean, and 12lbs fat…that’s not ideal, particularly for a beginner to weight training.

Post your diet because yes, something is not right.[/quote]

my diet earlier was:
morning: 2 glasses of milk+whey+old fashioned oats+2 boiled eggs.
after that, every meal i used to have was about 500 cals…with total ~3000 cals a day. i consumed around 1g of protein per lb body weight, rest from carbs and fat. used fitday.com to see the breakdown of cals and plan my diet…was eating as clean as possible.
before bed: glass of milk+whey+peanuts(lot of).
At that time i was not following the PF, PC combination by Berardi, as i did not know about it.

Now, I am eating P+C on working days and P+F on non-working as much as possible. After workout i am consuming a lot of cals mostly from carbs and protien ~1500 cals.

I recommend you post what your workout log looks like everyday for a week.

Also a picture wearing a shirt is not good for critique unless you wanted people to draw analysis from your arms based on their resting position.

But yes ~ Workout log, as accurate as possible.

[quote]kinein wrote:
I recommend you post what your workout log looks like everyday for a week.

Also a picture wearing a shirt is not good for critique unless you wanted people to draw analysis from your arms based on their resting position.

But yes ~ Workout log, as accurate as possible.[/quote]

well, i am strictly following the ABBH routine: http://www.T-Nation.com/readArticle.do?id=459341

and, earlier BBB: http://www.T-Nation.com/readArticle.do?id=459533

deadlift: 175lb (reps: 3, sets: 10)
squat: 135lb (reps: 5, sets: 10)
leg press: 400lb (reps: 8, sets: 3)
incline db press: 50lb (reps: 3, sets: 10)

also, those pictures were the only one i had with less clothes :slight_smile:

That is NOT a workout log, youngblood.

THIS is how you are expected to post when asked to put up a weekly workout log.

Assuming an ABBH template:

Monday:
Upper body superset with 60 seconds rest -
A1: Barbell bench press@80%1RM 160lbs 10x3
A2: Barbell rows@80%1RM 150lbs 10x3

  • comments on routine, how you felt, etc.

Tuesday:
etc etc etc