Not being lazy doesn’t equal lifting too heavy with improper form. I don’t think Mark meant that at all. Ramping up your workouts and putting in more effort doesn’t mean you have to go waaaaaay beyond your boundaries. In fact, the smart lifters rarely ever do such things. Sometimes it’s just adding 5lbs more instead 1, or doing 3 more reps instead of 2, or adding an extra training day, etc. Stuff you have to struggle for sometimes.
And I saw you answered my questions. I saw. I’m not sure what it is you’d like for me to say, because you already noted that you’re going to continue on the program. Your layout looks fine to me, and you’ve outlined your goals more specifically, and provided background info on your eating and sleeping habits, which I understand. You seem to have understood my questions, so I just take your answers as they are. I’m not here to slam whatever progress you’re trying to make. I just disagreed with that statement you first made. I wouldn’t say it’s changing the subject though.
I am simply saying that I have tried heavier weights and progressed from 8kg to 15 kg in 5 weeks but this is what I am capable of right now, every body has its limitations, one work their way slowly. When I was trying to squat 16 kg, I could even lift the barbell off the floor and I tried three times unsuccessfully.
I did struggle while at my 1st cycle and I was not even able to do a half push up and now can do 5 half push ups. You don’t need to say anything, I am just simply saying I answered your questions.
BTW, i am increasing my weight by 2 kg/4lb in all exercises per week and 3 kg/6lbs in squat only per week. I feel only few really reads what my program is and you respond with the same thing I am doing so I don’t wish to repeat myself and will excuse myself from this conversation. Thank you.
I stepped on the scale last night mainly because my jeans 32" is a bit “too loose”, not only around the hip but also thigh and legs. Turned out I lost 2.5 kg or 5.5 lbs by taking time off & doing long walks (down from 24-25% bf to 23% bf).
Measurement wise: I lost 1.5" from hip, 1" from waist, 0.5" from thigh. I also added 0.25"-0.5" to my shoulder circumstances so it somehow make sense that I can do 5 half push up (compared to zero before my start date).
My journey of 9.5 weeks has resulted in fat loss of 6.5 kg or 14.3 lb at a rate of 1 lb or 0.5 kg per week (up to date). However, I need to be extra careful, by more calories and feed myself around my training sessions, I will start with every day breakfast.
My fat loss goal is 59kg then build muscle to only 62kg (3 kg or 6.6 kg). I can only redefine my goals to a lean bulk after I am down to 21% bf or even 18% bf. It will probably take another cycle or two or three to achieve that.
When I try weight loss with cardio only, I also lean out but lifting is easier than cardio for me (cardio makes me crave food and I need strong will to stay on track, lifting fix my appetite to suit my needs while increase my metabolism).
I will mix my training out in this second cycle, keep my rest/rep to 3 min, and rest/exercise 4 min to gain strength and endurance at 3x5 (if weight felt easy). In my first cycle my focus was to push more weight while rest/rep at 5 minutes and rest/exercise 7 minutes at 5x5. My focus will be to add more plates to barbell and recover between workouts faster to maintain my cycle.
Breakfast: 3 full eggs with table salt, half brown roll bread, tea with milk and stavia
Pre-WO: 1 scoop of protein with beta alanine (I forgot to take creatine but now I should’ve notice since I had trouble with the weights)
Workout B: SL3x5: 58 minutes
Accessory lifts:
Hip Thrust
3x10 at 9kg
Good Mornings 3x10 at 9kg
Next workout, I will up my weight in accessory lifts.
Squat:
2x5 body weight
3x5 10kg barbell
Military Press
3x5 10kg barbell
Deadlifts
1x5 10kg barbell
Rest/Rep: 4-5 minutes
Rest/Exercise: 4-5 minutes
Comments:
Okay today I am not sharply as focused, I forget to warm up for two exercise, I also forget to take creatine which overall made my workout not as good as it should be, I was a little overwhelmed with the accessories lifts. Five exercise per workout is not much but I will get used to it next workout.
In Deadlifts and Military press, I intended to use 20% of my starting weight, mainly because my last workout in the last cycle was the Workout A, therefore I should add more weight to Workout B.
Overall, I should eat more than before, calories are needed for recovery.
I’m modifying my diet for upcoming weeks as follow, to increase my caloric intake overall, since it look like I still lose weight when my weight should not change at all:
Morning (meal 1): 1 brown roll bread, 3 full eggs or 1 cup of beans, 1 cup of tea with full milk 50 ml and stevia
Noon (meal 2): 1 cup of white rice, 220 grams of with skin chicken piece (thigh or breast), 1 cup of cabbage with 1 tsp of olive oil
Afternoon (meal 3): 1/2 cup of cereal and 1/2 cup of milk with 2-3 tbsp of quaker oats
Snacks (meal 4): 1 scoop of isolated protein shake, 50 ml of grape juice or pure orange juice
Night (meal 5)
For protein crave days, I snack with 220 grams of chicken or 100 grams of tuna (cannot stomach this stuff) & 100 grams of cottage cheese
For carb crave days, I snack with 200 grams of pasta with mixed vegetables and some red little creamy sauce
For fat crave days, I snack on 200 grams of waffle with mixed heavy creamy sauces.
I do not track my calories but I know roughly my meals’ calories and macro nutrition. It’s a psychological thing that has stressed me out in past few months, I no longer want the scale to change anymore, I want the measurement to go down only.
Caloric intake goal is 1900-2100 every four days and 2250-2500 calories on fifth day then repeat.
between 1900-2100 for 4 days (I always put my target caloric intake in range because I have trouble eating my calories). On day 5, I will go up to 2250-2500 for one day only, then repeat the same cycle.
This is a fascinating log, some serious things jump out…
So you have threads talking about the million different recovery methods you use, but yet you’re deadlifting 10k. This is a big red flag.
I was a personal trainer for years and I have never had a client as weak as you, including women who were practically geriatric. All of them had better strength levels, and none of them needed to worry about things like ice baths or whatever to recover from their workouts.
There’s other weird shit going on in here like:
When your system is saturated with creatine, it stays that way for weeks. There is absolutely no way you would notice the difference from forgetting to take it one time.
Honestly, I think there are some very strange neuroses going on with you regarding your health, your strength and your perceived ability to recover, and I think it would be very wise for you to talk to some kind of professional. I am convinced that your mind is playing tricks on your and putting the brakes on your potential.
Best of luck with it all, and I sincerely mean that.
A professional has given me a green line and told me to simply work my way. Thanks I know it will work out but it will take time.
I like lifting weight and will continue to lift, I know I will become stronger as time pass by, within the learned guidelines of this sport.
In other form, I read that many female body builders started as much as I did, so I do not think there aren’t as weak as I am. That’s only your personal opinion.
How is it possible for my system to be saturated from creatine and I have been using it only for two days before (after 2.5 weeks off it completely)?
Once again I excuse myself from any conversation that does not seem to read fact in my threads before make of comment.
My 2nd week starts today but I have some health issue, went to my GP for treatment, so maybe I will have the strength to resume or postpone it to some other time, since this issue affects my ability to eat many of my calories and get a full, restful night sleep.
You always seem to have some problem/excuse as to why you cant train etc. Just quit with the excuses already, Most people on here have jobs and kids and get stuff all sleep either and still train…
Hi wintergirl
Health issues can really be a bummer but they’re not always as bad as you think, even without optimal sleep and caloric intake its still possible to make progress in the gym.
I’ve got a chronic health problem which affects my lifting to a degree but with some management I’m able to make great progress.
The body isn’t as fragile as many people think, You’re likely to find that working out also helps with any health problems you may have.
consistency is key.
Breakfast: 2 full eggs with 1/2 cup of canned beans, 1 slice of full fat cheese, half brown roll bread, tea with milk and stavia
Pre-WO: None
Workout B: SL3x5: 45 minutes
Squat:
2x5 body weight
3x5 11kg barbell (+1kg/2lbs progression)
Chest Press
2x5 resistance band attached to bench
3x5 11kg barbell (+2kg/4lbs progression)
Back Rows
2x5 resistance band attached to feet
3x5 11kg barbell (+2kg/4lbs progression)
Rest/Rep: 3 minutes
Rest/Exercise: 3 minutes
Comments:
I will shift my start day of week to Tuesday to get three workouts this week as schedule although it is a one-day late start.
Overall weights felt easy so I added more weight progression to certain workouts but I felt tired toward the end and will postponed accessory lifts and stretching to some other time in the day.
With the issue I have I highly doubt I will eat as per my caloric plan so I will go back to my original 1700-1950 calories per week.
Basically, I started with 10% of my starting in 1st cycle for Workout A then 20% of my starting in 1st cycle for Workout B in first week.
My second week, I made a 20% increase to my Workout A. Now I am on right start weights and will do my best to progress. I will keep it 1kg/2lb weight progress per workout, unless the weight fells too easy, I will add 2kg/4lbs weight at least once a week, preferably at beginning of each week to speed up my progress.
I only do that since the weight feels easy & I am 6.5 kg lighter in weight, I started with 1 kg higher weight than original but I added 2 kg faster than usual. 3 kg from starting weights in cycle 2 would be a good start for 3rd cycle.
Thanks painter27 you & my GP were both right, yesterday the 10kg barbell cannot be moved, today that 11kg barbell felt easy to handle. Best of luck for you too.
That’s good news.
You will have some days where everything goes well and some that aren’t so good, the trick is not to become too disheartened if you have a bad session. It might be a good idea to re engage with some of the above posters (they’re much more knowledgeable about lifting and nutrition than I am)
I haven’t been a member on this site all that long but from what I’ve seen they really do want to help people.
I have good basic knowledge to handle it myself now since I have no plan to compete or even do BB or PL (I do not wish to engage busy resources since I am not interested in the sport professionally nor on long terms basis my plan to do it for 3-5 years only, my goal is only strength gain and body recomp). Most importantly I do not need any help, I already educated myself to appropriate level for my goals, I only have to maintain consistency and go about it at my body’s pace (not at someone’s else rhythm). I wish to continue my journal in peace since I am overly busy generally speaking.
Goodluck. Saying you are already educated enough is something people will disagree with. Theres lots of people on here who’ve trained for 10-20 years and still not consider themselves advanced.
Don’t put words in my mouth: I have said I only have “basic” knowledge, that does not mean I am educated nor advance nor any of the words mentioned in your post. It only means I know my goals are not to be professional or anything in this sport, only weight lifting for 3-5 years for recomp and strength gain, therefore educated myself to “appropriate” level to achieve the purpose of my weight lifting. Appropriate is not the same as advance. I think you are in the wrong thread.
It wasn’t putting words in your mouth. If you have enough “knowledge” and “dont need any help” . Then that is quite naive ,
You are a beginner just as i am. What i was simply stating by “advanced”
Is even experienced lifters still dont consider themselves to have enough knowledge and still ask questions right here on tnation. Since you dont apparently need help and you are educated enough, once things start to go wrong or you need advice, dont bother asking anyone on here.