A Beginner Shouldn't Stall.

Training Beginners
21

Agreed on the above. Also, as far as the diet, switch the whole milk to skim IF, IF, IF IF IF you are going to follow the rest of the diet to a T. If not and you’re going to keep on doing what you’re doing then eh…keep the whole in.

All I’m saying is this. I started at around 120-125 and not lean either…very skinny fat…I’ve gained a LOT of mass doing what I recommended above and think smaller bodies work better with carb based diets than fat based ones. I get fat the more fat I add into my diet, especially with a lot of carbs in the diet. You can still drink a gallon a day…I’m usually damn close.,…just make it skim instead of regular…not that hard to switch the type bro…

I’ll tell you what, here is my diet right now…the pic differences are about 2 1/2 years, and during that time I cut up drastically once, then realized the way above (thanks Dante!!!) was a way I didn’t need to all the time so I would’ve made even more progress if that year and a half wasn’t wasted…

CURRENT DIET-
(Not asking for critiques please…it is working well for me and I realize there isn’t a lot of ‘whole food’ in it. Getting the calories in that I do I can’t handle a lot of whole foods, so that is fine with me. Once I get to where I want to be size wise, I shall start to lean out and eat more regular food.)

Meal 1- (If no morning cardio that day, this is right before eight training) A whey/apllejuice shake or a whey shake and a Redbull

Meal 2- Either 2 servings of Surge, or a whey and waxy maize shake -48 grams of whey, 150 grams of waxy maize (Yeah, you read that right) with 5 grams of Biotest creatine, 15 grams of glutamine and 10 grams of BCAA

Meal 3- 4 cups of breakfast cereal- whatever type I feel…usually Fruity Pebbles (EAT IT FFB’s!!! Just kidding guys- we skinny bitches have our own issues…Don’t believe me? I’ll puke on you through the internet right now…) with 4 cups of skim milk…I eat all the cereal out of the bowl and then dump the milk into a shake container and add 1 or 2 scoops of whey to it

Meal 4 and 5-
Optimum Nutrition weight gainer and extra whey…ON’s Banana weight gainer is the SHIT! I put 2 scoops, which is 1 serving (250 grams of carbs and 50 grams of protein) in, and add 3 scoop of Grow (60 grams of protein) and split that over 2 meals…usually I add a few bananas in with it to get the extra carbs…

Meal 6- 60 grams of protein in a shake and some olive oil

Meal 7- 60 grams of protein either through a shake or preferably lean hamburger meat and 30 fish oil pills

So, that is my diet, and if I didn’t fuck around for almost 2 years I’d be even way further along than I am now. I’m currently on the right track…

22

341×517 25.9 KB

Not saying my gains are all stupid good either, but I will say I’ve never touched any gear in my life and am all natural. Again, not to hate on those guys, just to tell what I am…

That’s me in front

Edit- If someone wants to hook it up with a gimmick for the T-Nation Extra Special club, or whatever it is called, lol…You guys know what I mean, then I would enjoy that, as I’ve wanted to post there but haven’t been able to.

23

Squats And Milk by Lee Hayward. Try that program out.

24

I would recommend a few sets of pull ups every workout. You are only pulling 3 sets a week while you are pushing 15. I’ll also echo the “eat more” sentiments. Stick with it and you’ll make progress over time.

25

[quote]tenken wrote:
I would recommend a few sets of pull ups every workout. You are only pulling 3 sets a week while you are pushing 15. I’ll also echo the “eat more” sentiments. Stick with it and you’ll make progress over time.[/quote]

I’ll be sure to do that, even though I’ll struggle after the first 2 or 3.

26

In my experience getting 3 friends into the iron game, 5x5 is a horrible starting program for someone not already into it.

Look for something with higher reps, lower sets and lighter weight.

3X8 or all the way to 3x12 has worked the best after trying out different programs on my friends when they start. Doing a 5x5 is a waste until you really start lifting heavy shit…

27

Agreed on that. This actually is a size set/rep parameter Joel Marion uses that I learned, but when I began training again, I used 4 sets of 25 reps for the first 6 weeks, and also used that with the majority of my personal training clients to start as well.

It WILL cause muscle growth, do not be fooled, plus it also allows you to learn form on all big moves, and strength your tendons/ligaments up for the heavier workouts to come later. That may be part of why you’re stalling on the squats too.

Plus, it may be the hardest set/rep scheme for growth I’ve ever done. High reps is hard, lol.

28

[quote]Thesecretaznman wrote:
I walk into the gym every one to two days with an intended plan, but as I said earlier, I usually feel mentally drained after the 5xalmost 5 sets of front squats.

As follows:

A:
5x5 Front squat
5x5 Military press
1x5 Deadlift

B:
5x5 Front squat
5x5 Bench press
1x8 Power clean (I’m definitely not doing this with my max weight, then again, I might drop this exercise since those people who work at the gym keep telling me not to drop the weights.)

I’ve started adding 3 sets of pushups to failure on each day.

Is there any exercise I should add?

Given that I’m using enough weight, is the volume fine?[/quote]

You using enough weight on those exercises? You need to make sure you are truly challenging yourself.

29

burgers, fries, milkshakes, breakfast heroes…don’t try to eat healthy. don’t worry about getting fat, its a necessary evil(but you probably won’t anyway).

30

As a raw newb I would suggest that you drop weighted squats alltogether until you can do at least 25 step ups on to a bench per leg and/or 10 good solid pistol squats per leg.

Start with unilateral exercises (one limb) and rectify any imballances you have.

Same goes for any push pressing movements. Keep the reps high and put emphasis on stability through the full range of motion.

When you find these unilateral imballances, put that limb first in order of priority, and do an extra set of a given number of reps for that limb until it reaches the same strength as the other.

Increase the weights used or reps targeted as you are able to, but not at the expense of the set, and always make sure you hit the targeted number of reps per set and sets per session.

Don’t linger in this phase though. Get through it in about 8 weeks, and retest your maxes.

I know that seems like a bunch of pedantic b.s., but ya gotta start somewhere.

p.s. An assload of pullups would be a great addition to just about anything.

31

[quote]Thesecretaznman wrote:
I actually started eating carbs, so I guess I’ll just eat like there’s no bloody tomorrow.[/quote]

I’m surprised no one pounced on this. Were you avoiding them all together for some reason previously?

32

[quote]Kuz wrote:
Thesecretaznman wrote:
I actually started eating carbs, so I guess I’ll just eat like there’s no bloody tomorrow.

I’m surprised no one pounced on this. Were you avoiding them all together for some reason previously?[/quote]

Aside from not wanting to “crash” at random times during the day, I didn’t really have a good reason.

As of now, I’ve been drinking nearly a whole gallon of milk a day (I usually start having a hard time after the first half gallon), but I’ve also just been eating as much as I can.

If I don’t make any progress with 5x5 for the next month, I’ll start increasing the volume.

Edit: I always ate carbs after lifting, though. Now that I look at it, it probably wasn’t enough.

33

[quote]matsm21 wrote:
burgers, fries, milkshakes, breakfast heroes…don’t try to eat healthy. don’t worry about getting fat, its a necessary evil(but you probably won’t anyway).[/quote]

Er…what???

34

http://www.gluttonopia.com/wp-content/uploads/2008/01/hardees-monster-thick-burger.gif

This should be a staple in your diet.

just saying.

35

nutrition facts:

2/3 pound monster cheeseburger

calories:
1420
108 grams of fat 970 calories
46 grams of carbs 184 calories
60 grams of protein 240 calories

You may want to get a large frie, and a protein shake with that.

want to gain 60 pounds on your deadlift in 6 weeks? Do what I did:

take your current diet, and add a whole fucking pizza to it. eat everything.

36

For your “not having time” eating problems? The Magic Bullet saves all…

Also, make food when you DO have time and store it . Prepped food is always better.

37

[quote]matsm21 wrote:
burgers, fries, milkshakes, breakfast heroes…don’t try to eat healthy. don’t worry about getting fat, its a necessary evil(but you probably won’t anyway).[/quote]

Are bloody kidding me!? That’s an awful comment.

38

Er- I don’t remember saying not having the time to eat or prep food.

Yes, I am having those double hamburgers with bacon and various sandwich meats.

I just realized that these cans of Salmon contain roughly 630 calories each. It’s too bad these are really expensive. =\

39

110 lbs

ya i think that’s the problem

40

I don’t think the order is the issue. Squatting is one of the most fully bodied exercises you can do which is why it goes first, from Thibs “Create a programme” series. I am doing front squats at the moment because I was an idiot and hurt my shoulder. Doing it on heavy weights is more exhausting than olympic squatting because you really have to concentrate on holding your chest up to keep the weight over your feet otherwise you just fall-over and look silly, it also means you would need quite a stable core.

I am rowing at the moment, although less this year, and over my time I have done specific core workouts religiously every other night. At 110lbs and being a newbie I don’t think that you are going to have a strong core which would make holding a relatively heavy weight in one plane of motion between arsing hard which is the reason why you are struggling. Like others have suggest switch it out to oly squats or hack squats, if you can’t do the former.

Beginners can stall.

I remember stalling on my squat on Rips at about 250lbs so I dropped down to 200lbs increased the warm-up weights tonnage, and then concentrated on my technique. I can now deep squat 250lbs. Same happened with my shoulder press.

Also recording diet on fitday is helping me a lot. It taught me that I am really not eating enough even though I think I am especially when it came to protein intake. I am hovering now around 2750-3000 with 5-6 meals at 6"1 185lbs and I feel pretty good.