Jump to content
Sign in to follow this  
Odin

Newbie - Help Please

Recommended Posts

Hi all !

I've just started weights after a massive change in my diet and lifestyle.

I am a skinny 29 y/o male who grew a nice beer belly over the past few years and watched my health deteriorate (bad food, beer, smoking, no exercise).

Made the decision to give it all up and have just started my 3rd month of a healthier lifestyle.

The first month i spent every night at the gym walking and running to 5k's (about 45 mins on the treadmill) but no weights.

I started the stronglifts 5x5 program and just finished session 10 tonight.

Run down:

Weight: 60kg

Height: 5"10

Build: Skinny

Diet:

8:30 Breakfast - Protein shake, 1x egg with spinach/ mushroom/ capsicum/ tomato/ sprinkle of light cheese

10:30 Snack - Baked bar (no fat) and 50g of nuts

01:00 Lunch - Pumpkin seed bread with 50g beef/ cheese/ onion and an orange

03:30 Snack - Smoothie (1x banana/ blueberries/ diet yoghurt/ whey protein/ psyllium husk/ wheat germ)

06:30 GYM

08:00 Dinner - Either a) turkey with quinoa and roast veggies - or B) homemade pizza with turkey/ spinach/ capsicum/ mushroom

I want to eat the right foods, but i dont want to get my belly back! I have dropped 8kg's since and 2.5 inches from my waist making me now a size 28 jeans.

All good so far except -

* I am REALLY struggling with the overhead press - i can't seem to get past 32.5kg's (i just manage 4 reps but not 5).

I do this after my squats so the 2 aren't related but once i get to the 3rd one my arms want to fall off and the 5th never makes it past the top of my head.

All of my other exercise grow 2.5kgs with each session except for this.

Questions:

1) What can i do to improve my diet?

2) What can i do to improve the overhead press?

3) When is the best time to take creatine? (every website is different)

4) Should i be having some sort of power bar before gym? (i just made the ones listed in the recipe forum and cant wait to try em)

All feedback is welcome!

Thank you,

Chris

Share this post


Link to post
Share on other sites

Another user, Fabio, asked a very similar question. Much of the same advice listed in answer to his question would be applicable here.

http://ironstrong.org/index.php?/topic/1575-stalling-way-too-early-on-ohp-bench/

There's a ton of dietary information in there, but my first impressions is that your diet is quite a bit light on Calories. That doesn't mean you have to throw caution to the wind, but you can eat more without gaining a gut.

  • Upvote 1

Share this post


Link to post
Share on other sites

I started from stronglifts and I dont know how to answer the first question, but all I will say is when you start squatting heavy (1.5bw and above), you wont really care about what you eat anymore :D.

For your overhead press, how about deloading 5-7.5kg and working it up again? You mentioned that you just started weights. Most people stall on the OHP at first cause of technique issues. Just keep working on it, and it will go up in no time!

For question 4, I find it best to eat anything at least 2-3hours before lifting cause for me, I feel sick if i ate something just before squatting heavy.

  • Upvote 1

Share this post


Link to post
Share on other sites

Thanks FerrousMaverick - I swapped my salad lunch for a meat sandwich, i'll also add 160g of chicken and maybe some pasta for lunch too.

I made the peanut butter whey power bar last night so ill have that before gym too, which will add a bunch of carbs and fat - should help.

My biggest concern is that i have weighed 60kgs now for about 7 weeks but my strngth in weights continues to increase.

I know i should be gaining atleast 1kg per 2 weeks.

Thanks SGJK - i thought about deloading but remembered it's 'best' to stay on track - apparently it helps your muscles grow in the right place for next time ?

Share this post


Link to post
Share on other sites

Timing for creatine doesn't really matter as it works through an accumulative effect of taking it over time.

  • Upvote 1

Share this post


Link to post
Share on other sites

yeah i heard that.... hey destamoon how long did it take you to reach those weights?

we are the same height and i would say you used to be my build...

Share this post


Link to post
Share on other sites

Uhm, I dont quite get you? How much are you loading your OHP each time?

You mentioned that you are worried that your BW is staying the same while your strength increases. Means your muscle mass is increasing and you're losing fat! Whats there to worry about? Hahaha unless you're not eating enough?

  • Upvote 1

Share this post


Link to post
Share on other sites

You should start a training log here. When I started my stats were worse than yours, 5' 10" 55kg. and weak as shit. I'm still weak as shit but that's using a higher standard now at least.

1. Make sure you're getting enough calories to gain weight, about 1 kg. per month is a good rate. Make sure you're getting 2.2 grams of protein per kg. of bodyweight. I don't find that the specific foods matter too much but your diet looks fine to me.

2. Keep overhead pressing. Improve technique. Gain muscular bodyweight. It's a sonofabich lift, that's for sure.

3. It doesn't matter at all what time you take Creatine.

4. I don't find preworkout nutrition to be critical. You don't have to eat a Powerbar. Some people train fasted, some don't. But it doesn't have to be some special bar in any case.

  • Upvote 1

Share this post


Link to post
Share on other sites

SGJK

I'm loading 2.5kg every session

I read on stronglifts or somewhere that i should be gaining 1kg every 1-2 weeks from building muscle, and if not then i should increase my calories to 250-500 more a day - im doing that now to see what will happen.

Aes

Im good in the protein department, i get about 190grams a day, 100 from whole foods and 90 from whey.

Thanks for the other answers, all appreciated - yeah the ohp is not one i look forward to but i know i'll feel great once i get past this plateau !

------------------------------------

Another question - i train every 2nd day, but the stronglifts plan says to have 2 days in a row off once a week (ie: weekends) is that necessary for extra recovery or should i keep on going every 2nd day?

  • Upvote 1

Share this post


Link to post
Share on other sites

Hey Chris, sorry for the late reply. It's taken me about 1.5 years to get to those weights. Out of that 1.5, 1 year was consistent progressive overload with stronglifts and I would say the other half a year was me dicking around/cutting/bench specialistion program

  • Upvote 1

Share this post


Link to post
Share on other sites

Another question - i train every 2nd day, but the stronglifts plan says to have 2 days in a row off once a week (ie: weekends) is that necessary for extra recovery or should i keep on going every 2nd day?

I'm not sure if it would be strictly necessary for recovery right now but towards the end it will be helpful; since novice programming fails when you can no longer recover in time. For what it's worth, according to Rippetoe if you didn't take the extra day each week you would not be doing the program properly, in his opinion. Of course you're not doing SS you're doing SL but they are pretty much the same.

Also, since the world divides time into weeks it's just easier to organize your training into weeks. That way you always lift Monday Wednesday Friday, or whichever days you lift.

Do you have a reason to not take the extra rest day?

  • Upvote 1

Share this post


Link to post
Share on other sites

Destamoon

Thanks mate, ok that gives me some realistic timeframing to look forward to

Aes

My only reason is boredom, i dont do much else in winter if i could id be at the gym every day.

Tell you what tho - i just tried having 2 days off (my legs have been in pain everyday recently because of squats) and then jumped up to 70kg and my pain was gone.

I think i will have the 2 days off from now on out !

  • Upvote 1

Share this post


Link to post
Share on other sites

Sorry for the late reply. Dont worry about your weight not going up. Just eat and lift!

Share this post


Link to post
Share on other sites

Sounds like you have a pretty high metabolism as it stands. Eat more. It will take quite a while for a guy of your stature toput on any noticeable fat, and it's likely hurting your progress.

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
Sign in to follow this  

×