Hey everybody, I'm new to T-Nation, but I've been reading a bunch of articles and posts here for the past week. I'm looking to take my workouts and nutrition to the next level. If I posted in the wrong section, I apologize in advance. This might be long, but I want to be as detailed as possible. Here's some info about me:
Currently: -24, 6'1", 210 lbs., 17% BF -Got fatter over the past two years (Weighed 185 at 12% @ 22) -Deadlifts - 255 lbs x 2 (Hand keeps opening up, need to work on that) -Squats - 175 x 5 (Below parallel, still working on form; only adding 5 lbs each session if I can do it properly) -Bench - 185 x 5 (Spot on last rep; looking to add 5 or 10 lbs next session) -OHP - 65 lbs x 5 (Just started last night) -Pendlay Rows - 145 x 5 (Still working on form; working on keeping my legs from moving)
I started going to the gym on and off when I was 17 and made it a priority at 24. I failed to make a plan, so I failed at completing any goals I have set in the past.
My goal at the moment is to pack on muscle while getting stronger, specifically with the lifts above. I do want to burn off some fat, but that is not my primary goal at the moment since summer is over.
I currently eat (or try to eat) like this: 8am - 5 Eggs (2 Yolks), 2 Slices of wheat bread, Black coffee 11am - Banana 1pm - Chicken, Brown Rice 4pm - Banana 7pm - Steak, or Salmon and Brown Rice Workout at 10pm 12am - Whey Protein 1am - Casein
Am I eating enough to gain mass and strength?
I will post my current workout if you guys need it. Thanks again!
Your hands keep opening up on the Deadlift? I bet you are using a double overhand grip. Try flipping one hand over, like the position you would use for a chin-up.
You should probably focus on brining up that Squat. If you can DL 255, then you sure as hell can do way more than 175 for reps on Squat.
A lot of people criticize Pendlay rows for being hard to maintain position. Consider trying bent over one-arm dumbell rows. That would get you some unilateral work too. You could also do them Kroc style; high weight, high reps.
What program are you following? Look into Starting Strength/Practical Programming, Pavel 3-5, Madcow, and other linear progression programs, or you can do 5/3/1. There are other good ones, but you can't go wrong with any of those.
Dont worry about food too much, if you really want you could look into carb cycling, there are some really good article about it on this site. Also, carb+whey post-workout shakes help. You can use a website like Cronometer to track your eating habits if you need to.
I dont know about the OP, but I cannot stand workout out on a full stomach. Makes me feel tired and sluggish.
Deadlift - That's true, I am using a double overhand grip. I'll switch over to 'over and under', at least for my last set.
Squat - As long as I perform the squat with proper form, I'll bump it 5 to 10 lbs. per session.
Pendlay - It is definitely a hard exercise to master. I like it though. It's building up my back and is helping my bench as well.
I'm not following a particular program, but I did model my program after Stronglifts. I don't workout on set days, as I have a rotation. If I feel exhausted or am pressed for time, I take a day off before or after cardio/ab days. It looks like this (working sets only):
it could be what you're eating. I used to eat frosted mini-wheats with whole milk and three pieces of fruit as my preworkout carb source. I'd be bloated as all get out, and if I didn't take my stim asap I'd fall asleep. ever since I switched to quinoa, I can pile it high on my plate, still have room for more, and then despite eating a piece or two more of fruit and my preworkout (stim+creatine+citrulline malate), I wouldn't feel sluggish or bloated afterwards.
not saying you should specifically eat quinoa, but trying something different might work better than what you are eating now.
This. Don't get me wrong, I believe that Stronglifts, Starting Strength etc. are awesome programs, especially to beginners and to those who want to work on form + add weight to bench/squat/dead/ohp/row.
I do want a better physique, but I want to back it up with strength.