TOPIC: Sette's training and diet log (PICS inside)

Decided to be serious about this, so this thread will keep me accountable, feel free to chime in with advice/opinions/whatever

This is my starting point on 21th september 2014, 1m 85 for 74 kg (about 6 ft 1 inch for 163 lbs):

Bigger picture: www.hostingpics.net/viewer.php?id=518169IMG20140921220424.jpg

I want to build muscle, especially on my arms which are kind of skinny and on my chest (because of my bone disease I will never have the chest of a fitness model but at least I'll put some muscle on it). It would be nice if my abs were visible too haha.

My training program will be "Body of a Spartan" by Victor Pride. Tomorrow I'm gonna try a gym next to my place.

I've used a calorie calculator (that I found on Zuberi's website) and I'll eat around 3030 kcal per day.

I'm struggling to make my own meal plan but I'm sure I'll figure it out somehow.

Hey dude, good luck to you. My training is based off BOAS too

I have a theory, but I haven't seen it directly put into practice. This is all theory, but I'd be interested to know if it works if you're a willing guinea pig

So we know you can't lose fat and gain muscle (effectively) simultaneously.

We also know that you can gain strength (especially newbie strength) without gaining weight because of neural changes in muscle.

Which would mean for, let's say the initial month or two of your training, if you eat a calorie deficit but strength train you will see strength gains and fat loss, but not necessarily muscle gain. This mean when you switch to bulking once your strength plateaus you'll be more competent doing heavy lifts, and will use more muscle fibres, so will have greater muscle hypertrophy occur. Also you'll have less body fat, which is always good, and greater discipline from your eating habits. In short = better gainz.

Compare that to bulking straight off, where your initial strength gains will be largely neural, but you'll be gaining weight (i.e blubber) anyway, with a higher body fat % to start the bulk with, which will mean less muscle gains and more fat gains. In short = worse gainz.

This is what this site (found through a post on Victor's blog) but I haven't seen it put into practice skinnyfattransformation.com/start-here/ . He puts a lot of focus into bodyweight exercises (more than me). And I know that Victor would suggest you bulk first anyway. So it's up for debate.

In short, I'm interested to see what would happen if you cut weight while gaining initial strength before moving into bulking. I did something similar but didn't strength train so I just got super skinny but still weak before bulking.

I just want to see if my theory is correct. Try it if you want. I'll find a guinea pig eventually!

Either way, keep consistent, lift heavy, and you'll see results!

Lift some weights and eat some steaks brother!

Hey sam!

In theory wouldn't bulking help me lose fat too (bigger muscles = higher calorie consumption)? Also if the guy mainly does bodyweight it makes sense for him to cut the useless weight (= fat) because he'll need to be as light (and as strong) as possible when he moves on to harder exercises (like one arm pull ups).

In practice right now I just need to lift heavy, eat well (= no candy, etc.) and eat a lot, I'll think about the rest when I'm more experienced.

---

Yesterday it was my first official day as a gym member. I feel like a baby who has everything to learn, it's really a true discipline.

I was struggling with my deadlifts (my form was horrible) and some guy showed me how to do it. It was really nice from him. I'm still sloppy but I think I get the hang of it.

24/09/2014

Bench press: 5*5: 30-40-60-70-70 kg + 3 singles at 70 kg
Deadlifts: after the man showed me I did 5*5 with an unloaded bar to get the form right (I actually may have done much more but I stopped counting)
Close grip bench press: 5*5: 20-30-40-50-50 + 3 singles at 50
Pull ups: 4-4-2 (almost hurt my shoulder)

25/09/2014

Morning workout

Push ups: 40-15-15-15-15 = 100
Abs (various): 100
Squats: 25-25-25-25

Went to the gym today, it was kind of frustrating because the free weights room was closed. I played a bit with the machines but it didn't feel like I was really working out.

It'll reopen on Monday, till then I'll stick to my morning bodyweight workout.

If you're doing wide-grip pull ups and hurt your shoulder, don't go as wide or switch to chin-ups. Wide grips really fucked my shoulder up for a period

Thanks Wilder95, I've done that and it's easier on my shoulder, specially in the middle of a workout where my muscles have trouble keeping the proper form.

Did my workout yesterday, here are my tops:

Bench press: 42.5 kg + bar (+ 3 shitty singles at 50 kg + bar)
Deadlift: 40 kg + bar
Close grip bench press: 30 kg + bar
Chin ups: 10-5-5

Squats: 60 kg
Z curls: bar + 25 kg
Scott press: 10 kg

Keep it up!

A standard olympic bar weighs 20 kg, so you can write 40 kg rather than 20 kg + bar.

Thanks, sam!

So here are my latest logs (I changed to the "real deal" BOS training as I'm quite comfortable with weights now)

Monday 06/09/2014

Squats 60 kg (lost balance and almost fell on the 9th set of singles)
Behind the neck push press 30 kg (I did it on the Smith machine but it was a bad idea as my shoulders were making a bizarre angle)
Baseball curls 10 kg
EZ bar skullcrushers 20 kg

Tuesday 07/09/2014

Deadlift 80 kg (it was the second time I ever deadlifted and I was able to add 20 kg to my former max and do ten singles!)
Bench press 50 kg + 3-4 singles with 60 kg (can't add more)
Dumbbell flies 10 kg (12-10-8 reps)

Skipped 3 training days...

Life is trying to get in the way, time to kick its ass.

Gonna start the 30 days of discipline program, it will suck, serves me right hahaha.

I'm starting to slack off.

Monday: did my workout, pushed kind of hard but didn't record the performance.

Tuesday: skipped

Wednesday: skipped (classes + party)

Thursday: did Tuesdays workout, added 10 kg to my deadlift (went from "cannot lift 60 kg" to "singles with 90 kg but I feel like I can lift heavier", now everything under 60 kg feels like a toy, like Victor Pride says).

Friday (today): skipped (hungover)

Skipped yesterday.

Today:

Deadlift 90kg 10 singles (not sure about my form though)

Bench press 80kg on Smith machine 5.5

No motivation these days...