Thread: Challenge +12 kg in 12 weeks

Following the advice on Diet and program I have started my training Sunday a week ago.

For now the workout is the Stronglifts 5x5 beginers program StrongLifts 5×5 Beginner Strength Training Program | StrongLifts.com That I do every second day and I alos went for 1h45 of fairly hard ridding on the MTB on Sunday.

I Drank a bit over a litre of Milk per day, plenty of eggs, proteins, rice, fruits and veggies, not as much as I should but building up.
Also I tried to add good foods but didnt really cut on the not so good ones, ie the chicken tortelini might be good cals and protein but the boscaiola sauce well...
I east so much I feel bloated all the time now, I am never hungry, it is a duty to eat.

I have a fancy scale that gives different values here are the readings

Item Start Week1
Weight 67.7 69.8 +2.1Kg
Fat 16.7% 17.8% +1.1%
Water 57.2% 56.5% -0.7%
Muscle 42.6% 42.1% - 0.5%
Bones 14.6% 14.4% +0.2%

I understand that all those percentages are not acurate but what I look at is more the variation.
I am warped with the 2.1kg I was definitely no expecting it but the the +1.1% of fat is really not good.
I dont know how to interpret the other numbers.

I can feel some small increase in size in arms and shoulders, a bit more on legs but it pretty much all went into the belly and waist, skinny guy with a belly, not a pretty look...

I didnt measure myself to start with but I did yesterday so I will have something to compare for next week.

The increase in lifting power is also rather amazing I am increasing the weight on every session by a lot more than suggested in 5x5, still all pretty light but well there is good progress.

I'll continue like this for 1 or 2 more weeks and if I keep putting on in waist maybe I'll have to do some cardio and clean the bad parts in my diet.

The goal is 80kg (+12kg) in 12 weeks, max 20% fat on my scale and bench press my weight, then will come the trimming phase.

I also struggle on the Deadlifts, my technique don't feel good, I am affraid to hurt myself so I dont go really hard, I will work on it.

Next week I'll post the progress charts, not enough data on them yet.

Jax

Do yourself a favour and don't concentrate on hitting 80kg in 12 weeks.

You will definitely add a lot of fat in that aggressive time frame!

Keep the diet clean, but packed full of good food that will assist your goals.

i agree...i think one of the wrose things one can do is to set a goal of losing or gaining "x" amount of kgs in "x' amount of time....it's great to have goals but what if you don't reach it in the time frame? where do you go from there?

haven't seen a lot of stronglifts but for memory it's very low volume and moderate to high volume is what will build mass although you do need strength work as well

you'll also need to limit cardio too, especially 2hrs in 1 go worth


I have a fancy scale that gives different values here are the readings

it's only week but gaining a lot of fat and losing muscle and water (and bone as it states) is not a good start so something is up there although i'd like to see some more readings to see if the scales are consistent

if you're already storing on the stomach then you need to address carb vs healthy fats intake as well as gear more of your training to boosting up your metabolism (heavy wts/short rest etc)

depending on your past training experience, if you still raw then you could gain some easy wt simply from a new stimulis without really needing to eat everything (shit included) in site

a goal of 4% fat increase maximum isn't great either...yes you will gain some but 4% is a lot

if you're not feeling deadlifts from the floor (and i would never start a client there) then try rack pulls from a mid shin to mid thigh ht and/or romanian deadlifts to get the technique down

I agree with the others mate... slow and steady wins the race! To be leanish and gain slowly is the ideal scenario. I'm sure all those who (like me) had to work in the opposite direction would agree with me (i.e. the guys who carry excess fat to start with and have to work so hard to get any definition).

Originally Posted by swans05

if you're not feeling deadlifts from the floor (and i would never start a client there) then try rack pulls from a mid shin to mid thigh ht and/or romanian deadlifts to get the technique down

Why is that swanny? Wouldn't it be best to start from the floor but with a very mild weight and get technique right? i.e. train the way you play? (Genuine Q - not being a smartass here.)

Thamks for the answers.

The program I am doing StrongLifts 5×5 Beginner Strength Training Program | StrongLifts.com is 5 sets of 5 pretty much as heavy as I can lift so it is pretty intense but qute short, I am done in 30 min tops.

I understand that my goals are pretty ambitious but I need someting to look forward to so I can keep going or work harder, training without a goal might work for some people but I find it a bit difficult.

I have heard the story that it is easier to put on than to loose and I am really not sure about it. Also consider that due to my morphology there are limits to how much I can put on, well we will see.

I tried to make sense of the the other numbers and it seems reasonable, since I have proportionally put more fat than anything else the Bones and Muscle percentage will decrease but the mass itself actually increases.
It seems I have put 167G of Bones 545G of Muscle and 1118G of Fat, seems a bit high for bones but the granularity of the scale is 0.1% which represents about 70G so we are looking at 97G to 237G, the 97G could be plausible.

I'll keep going as now till the end of the week and see if I need an adjustment on the diet

deads require a lot of hip mobility, core stability, ankle mobility and muscle coordination and even more so from the floor which will hinder the ability to get the right motor pattern and thus you might be doing them, but you might also be ingraining the wrong way to do them

shortening the range of motion while you address the above won't much of a difference

you won't be any weaker or smaller from doing mid shin rack pulls vs deads from the floor



Why is that swanny? Wouldn't it be best to start from the floor but with a very mild weight and get technique right? i.e. train the way you play? (Genuine Q - not being a smartass here.)