Somewhat new to lifting. Less than 5 months. Did other sports in high school and college, not lifting intensive. Conditioning is pretty good. Good run times, though hampered now due to plantar fasciitis.
Now would like to be bigger while also seeing more muscle definition. Trying to do starting strength, but ran into an issue tonight that discouraged me to the point of just quitting the workout after 1 terrible and utterly defeating squat at 200lbs… This was just my fifth session.
Tonight was bench, deadlift, and squat, with accessory work after if I felt up to it, which I usually do. Though didn’t tonight.
Started bench. Bench was fine until last set. Missed the last 2 reps.
Went to deadlift.
Deadlift was good. 240lbs. 5 reps. Felt fine. Might have used too much back, but didn’t feel it, just a hunch.
Squats. Oh squats… Went up to the rack after warming up with the 200lbs on my back and it felt like I was holding up a freight train. I went down once, and didn’t get back up. Thought maybe I slipped and reracked. Sure enough, I attempted again, went down, got one up (going purple in the face), and knew I was more likely to go through the floor than I was to lift another 200lbs.
Discouraged and bruised, I decided to go down to 185lbs. Well, I tried that and after 2 reps, I was done. Spent. Depressed. And out the door.
So what happened?
For those interested, here’s the necessary background.
My stats from the previous Wednesday workout using the Practical Programming Novice Program routine because I love pull-ups and chin-ups:
195lbs Squat 3x5
195lbs Bench 3x5
235 Deadlift 1x5 (actually went back and did two more sets, felt so happy with these).
145-155lbs fluctuating (this Wed was 152, last Wednesday was 154, previous Wednesday was 145 exactly)
~15% bodyfat (pure estimate at the moment) and would like to get down to 8% (I’m sure some will highlight this as a root cause of my lifting failures).
I’ll star this section because I’m sure it’s probably the cause for a lot of my lifting issues.
I’m trying to lose body fat simultaneous;y, so have only been eating maybe 2000 calories and often probably less (maybe as low as 1700). Intermittent fasting, 20% Carb, 40% fat, 40% protein. Probably had been eating more calories before that, maybe 2300-2400. My BMR if I were to lay in bed all day is slightly north of 1700 calories.
So I realize I’m all out of whack here. I probably won’t be able to see too many gains eating like this, but I don’t want to bulk out and go up in body fat % anymore than I already have. The time to do that was winter. think. So please. Lifting experts, I ask for some advice. What do I need to do here? I really, really want to get big, without gaining body fat, but if I had to choose I’d choose losing body fat over getting big until Septemberish.