T Nation

Operation: Skinny-Fat. Pro-a-gression's Log

I am creating this log to hold myself accountable in all that i do, how i train, eat, sleep etc.

My current stats are:

Height: 6"1’ (184cm)
Weight: 82
BF: 19-20%

I am a beginner i wont deny it, though i have trained before, my motivation and discipline to be consistent has been some what lacking. My food intake used to consist of fast food and training was staggered. Since the start of the year ive gone from 17%BF to 19%BF, 77kgs to 82kgs, basically half muscle, half fat, not a good ratio. Hopefully with clean eating ill improve on that.

All people have different goals - mine is to obviously make progressive gains in strength and size but specifically:

  • gain 12 pounds in the next 12 weeks
  • lose 1-2%BF through clean eating
  • increase all weights

My routine is a 2-day split (mon,tues,thurs,fri):

Front Squat 5x5
Deadlift 5x5
Pullups 3x6-8
BB Rows 3x6-8
Barbell Curls 3x6-8

Bench Press 5x5
Standing Military Press 5x5
Dips 3x6-8
Tricep Extensions 3x6-8
Seated Calf Raises 5x25

Ill post my diet soon.

As so it begins…

Im going to be using Thib’s Carb Cycling Codex to minimise fat gain, though it is inevitable. The only minor details are that ‘whole milk’ will be consumed throughout all days to keep the calories high while on a budget, regardless of carbs. (ie. low carb days - carbs in all meals are reduced, except those found in milk).

High Carb (lower body) - Mon,Thurs
Med Carb (upper body) - Tues,Fri
Low Carb (off days) - Wed, Sat, Sun

Meal 1 (P+C)
Post-workout Shake (P+C)
Meal 2 (P+C)
Meal 3 (P+C)
Meal 4 (P+C)
Meal 5 (P+F)
Meal 6 (P+F)

Meal 1 (P+C)
Post-workout Shake (P+C)
Meal 2 (P+C)
Meal 3 (P+F)
Meal 4 (P+F)
Meal 5 (P+F)
Meal 6 (P+F)

Meal 1 (P+C)
Meal 2 (P+F)
Meal 3 (P+F)
Meal 4 (P+F)
Meal 5 (P+F)
Meal 6 (P+F)

Just did my diet (turns out being exactly the same as the example diet in Thib’s Carb Cycling article :slight_smile:

4057 cals
Protein - 330g
Fats - 121g
Carbs - 412g

3800 cals
Protein - 330g
Fats - 121g
Carbs - 330g

3397 cals
Protein - 330g
Fats - 121g
Carbs - 247

Average Diet:
Meal 1:
Protein Shake

Shake w/water

Meal 2:
Spag Bol
Small Salad

Meal 3:

Meal 4:

Meal 5:

Meal 6:
Protein Shake
Peanut Butter
Olive Oil

Note: As said prior, milk is distributed some what equally throughout the day to make the diet cheaper.


  • 6 Fish oil (to start, according to thib it should be x BF%, but im wary of excess)
  • Whey Protein
  • Multi Vitamin
  • Sleep

Sleep now, cant wait to try the new routine 2moro :slight_smile:

Workout A
Front Squat 110x5,5,5,5,5
Deadlift 110x5,5,5,5,5
Pullups BWx6,5,4
BB Rows 45x8,55x8,8
Barbell Curls 77x8,8,6

All lifts besides BB rows seemed real solid, really have to improve my back, pullups are super weak. Just started front squats below parrallel 3 weeks ago after building up hip and hams flexibility.

Increase all but BB rows, pullups next workout. :slight_smile:

Woke up 9am:
3 eggs
50g cheese
2 wholewheat toast
750mls skim milk
2L whole milk
200g lean mince
150g pasta
Ft long chicken sub light dressing(Subway)
150g peanuts
2 protein shakes w/water

Wasnt organised hence the subway, amounts of milk and protein shakes. Hopefully better 2moro.

Felt real bloated last night from over 3L of milk :wink:

Morning weight: 81.3kg (178.86lbs)
Body fat (scale biometric device): 18.8%

Workout B
Bench Press 155x5,5,5,5,5
Standing Military Press 75x5,5,5,5,5
Dips BWx8,8,8
Tricep Extensions 55x6,45x8,8
Seated Calf Raises 90x25,20,20,20,15

Good workout, prob left the intervals a bit to long, but still… its good for my strength which im working on, hence the emphasis on compound movements.

Need to increase the weights in everything (besides calf raises)- prob started everything out a bit light this week but it is the start week.

Woke up 10am, today:
2tbsp olive oil
25g cheese
100g peanuts
2.5L milk
150glean mince
75g pasta
200g chicken
large garden salad
2 wholemeal english muffins

Prob didnt eat enough. Fucking gym 2moro, super pumped. Cant wait to increase everything :slight_smile:

Workout A:
Front Squat 120x5,5,5,5,5
Deadlift 110x5,5,5
Pullups BWx6,6,3
BB Rows 55x8,8,8
Barbell Curls 75x8,8,6

Squats r feeling real good, up again next workout. Was tired during squats so only did 3 sets, felt a bit shaky, goin to stick with this weight till im comfortable. Rows up next week. Curls felt a little weak after BB rows and pullups but got the same as last time. Overall not bad but not overly good besides squats.


2.5L Full fat milk
4 eggs
50g cheese
3 protein shakes
Subway - steak and cheese
2 Muesli Bars
Ultimate Double Whopper + 2 eggs

Man i suck, prob had the cals but the fat content is little high :)Been real busy with uni so havent had a chance to shop properly so having to make do until next week. At least prob eating enough cals, but prob not very clean. Oh well, cant cry over spilt delicious whole milk :wink:

Workout B:

Bench Press 160x5,5,5,5,5 (strong up to 165 next week)

Standing Military Press 85x5,5,5,5,4 (couldnt get that last rep, so keep wgt)

Dips BWx8,8,8 (need to add weight nxt wk)

Tricep Extensions BB 55x6,6 DB 40x6 (bit wonky with the bar so tried DB on my last set, but couldnt do a 7th rep, so almost dropped it :0)

Seated Calf Raises 110x25,21,15,14,11 (accidently added to much weight but who cares, still felt good)

everything felt real good today, i love bulking, so much energy and fun to keep getting stronger, i love it:)

ok, so i was goin to re-do my thread and make excuses again and again… but no more.
same thread, no excuses, i fucked up last week, ate shit, and didnt go to the gym. a sin i know. but no more. went on tues:

Workout B:
Bench Press 165x5,5, 155x5,5,4
Standing Military Press 75x5,85x5,5,5,5
Dips BWx8,6,5
DB Tricep Extensions 45x8,8,8
Seated Calf Raises 85x5xAMAP

*The week off made most a little weak due to the non-eating and me mentally drained, but wasnt to bad.

Workout A:
Front Squat 130x5,5,5,5,5
Deadlift 130x5,5,4
Pullups BWx6,5,4
Cable Rows 130x8,8,8
Barbell Curls 85x6,75x6,5

*Increase my squats, deadlifts, change BB rows to cable rows cos of lack of flexibility, and BB curls struggled to start so lowered weight.

*After 2 gym sessions this week and one to go till the weekend, i feel better that ive been and will definately be trying to improve on the diet and consistancy, something that i really struggle with. My girlfriend is doing better with her diet that me so theres some more motivation :slight_smile: