Well i made a topic asking for fat loss/strenght gaining and everyone recommended that i starteed with Rippetoe’s begginer program so i decided to do just that. Now i decided to also keep a log so that i can record my progress.
Monday:
Current weight - 213
Height- 6’
“Goal” weight- 240 while turning the fat into muscle
Age- 17
Workout 2pm-3pm:
5 minute on the bike for warmup
200lb Squat 3 sets of 5
225lb Deadlift 1 set of 5
110lb Benchpress 3 sets of 5
I decided to start out low and even tough today was extremly easy, i figured if i started at my real 5RM i would reach my dealoading quickly. I expect to go up 15lb pounds every workout for my squats, 15lb for the deadlift and 10Lb for the bench.
If what you say is true, you are one strong guy. I’m currently doing Rippetoe and love it. I’ve had a minimum of 50 lb gain in all my lifts and am reaping the benefits. From what you posted, you should be expecting a much larger return on investment. Your squat and deadlift are good, but what’s up with your bench press?
As far “turning” fat into muscle, it doesn’t really work that way. Just make sure to eat enough to gain muscle and minimize fat gain.
Yea my bench sucks ass, im working to getting it to at least 200 by the end of march. My squat and deadlift are decent and im going to go up 15lb a workout till i reach my real 5rm and then i will slow down accordingly. What i meant was lose some body fat, gain strength and gain muscle. Since i just started training and i am still young i was recommended to go for both short term body fat loss and muscle gain.
Both fat loss and muscle gain goals are definitely possible. I’ll be honest, at 17 I wouldn’t worry too much about fat loss unless you’re 400+ bills. Which you’re not. You may have some pudge, but the can be worked off. Don’t skimp on you diet. Do some cardio on the off days if you want to get more calories burned. Just don’t forget to eat.
Any of your guys advice supplements, i was thinking of getting Superfood so i know i get my veggies, but how about something like HOT-ROX for the fat loss?
My legs started killing me so i lowed the weight and did my last 2 sets with 170lb. I didint feel like over working as it was really burning.
Military press- 115 pounds 3 sets 5 reps
Bent BB Rows- 140lb 4 sets of 5 reps, i did an extra set by accident.
1 set 5 pullups
1 set of 5 dips
Medicine ball toss for 10 minutes
Walk back home 30 minutes
Overall i was kind of pissedm, i couldnt do all my sets of squats with 230, but i did more then i tought in the military press and it felt pretty easy so thats good. Hopefully i can recover for fridays squat and deadlift.
bout the sups I think at 17 you really dont need many
good food and if you want that boost drink some caffine before working out but do not over do it I really dont see the point with someone in there teens to use stimulants I did though I took ephedrine and it worked but it also made me sicker than crap at times and made me not eat so thats where the fat loss came from
when i was 17 it was so easy to gain and loose weight just work hard you will see the fat go away
Yea the thing is i can really squat a high amount 350 1RM (tried 3 weeks ago) and i was disappointed. I guess it was because i trained my legs too hard, and they were semi sore when i started, i couldn’t go ATG more then 2 reps today because my quads were killing me so i was like forget it. Sunday i did squats, and Monday too, so it was dumb of me to do squats. But since today i didn’t overwork my legs, hopefully Friday ill be ready to bust that 230 easy.
You don’t need to do both pull-ups and dips in the same workout. pull-ups on military day and dips on bench day.
Why are you doing the leg press? I’m telling you, do NOT change the Rippetoe program. You may feel like you’ve got some gas left in the tank, but wait a couple of weeks. This isn’t a bodybuilder workout, it is for strength gains. I don’t want you to be bad mouthing the program in a month because you didn’t follow the program exactly and got sub-par results.
I felt fresh once again, the 2 day rest on the weekend really helps no lie. Woke up at 7:30 ready to hit the gym, 3 eggs, half a slice of wheat bread i stole from my brother and coffe with milk. My friend picked me up at 9:30pm and we left for the gym. Got there and did 5 minutes of bike low intensity and got ready for a workout.
Leg Extension
10 reps (25 LB) I did this just to stretch my legs really.
Overall i was extremly happy, i fixed my form i believe. On the bench press i was able to lift 25 extra pounds with ease and i was going to try 200LB for my personal record but i didint want to overdo it and decided that i would stick to PR on fridays only.
