The Progress Thread 2012

[Chilledman]

I take it the first two vids are of your wife?

Is it just me or does your arms look longer, Justin?

Yeah that's her .

Lol nope still as short as ever

[ultimate steve]

Bottomed out my squats today. Never thought I'd be able to. My hamstrings made contact with my calves, can't get no lower. Very happy about this. Didn't think I'd ever get there.

But woah it's way harder. More comfortable than when I was stuck at parallel but can't do near the same weight. Like starting over again.


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[Residentevol]

Steve are you doing high bar or low bar squats? This answered my question from before about hitting a2g high bar vs low bar...

http://www.liftbigeatbig.com/2012/08...ch-reflex.html

[ultimate steve]

I do low bar. I rest the bar right below my traps.


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[Chilledman]

But woah it's way harder. More comfortable than when I was stuck at parallel but can't do near the same weight. Like starting over again.


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that is so true since you are starting over and finally learning to do it correctly!

I lost over 100pds in mine :-(

[firefighterjunkie]

241 this morning

You leaning out a bit? Looking good!

[Chilledman]

I was ... Now up to 244 :-( for today's compitition :-(

[Chilledman]

Her 115 bench
Me 380 bench

DL
Her 300 DL -
she got 320 but got called on hitching ....
Me 570 DL

I should of went higher !

[dubb~stylee]

down to 228.8 this morning. basically 9 pounds from my goal of 220 by labor day. killing it.

down 63 pounds since may 20.

39 pounds to go to hit my overall goal of 190.

[quiksilver6]

down to 228.8 this morning. basically 9 pounds from my goal of 220 by labor day. killing it.

down 63 pounds since may 20.

39 pounds to go to hit my overall goal of 190.

Dang dude, nice.

[Residentevol]

Operation 3500 calories a day starts tomorrow...I weigh 190 lbs right now and my target #'s will be 3500 cal's/ 481g carbs / 78g of fat / and 219 g protein

This is the meal plan tomorrow

1st Breakfast
better oats 1 package
1 banana
-------------------------------------
2nd breakfast is my super death shake (all out of babies chilledman sorry)
1 Tbsp PB
1 cup blueberries (frozen)
1 scoop strawberry whey
1 cup strawberries (frozen)
1/2 avocado
2 cups 2% milk
1/2 container (15tbsp) of pure egg whites

1 cup plain oatmeal w/ a skeet skeet of honey
------------------------------------

Brunch
1 scoop of whey w/ water and 1 tbsp of natty PB
1 banana
2 turkey sammiches on whole wheat w/ mustard lettuce no mayo

------------------------------------------
lunch
1 cup rice
salmon filet
salad (2 cups baby spinach w/ balsamic vinegar and olive oil)
2 tuna sammiches on whole wheat 1 tbsp of mayo each

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

Dinner
2oz whole wheat pasta w/ 1/3 cup home made sawz
8 oz grilled steak
1 cup leafy greens

and a late night snack of 1 cup oatmeal w/ another skeet of honey

gonna be pretty close to the same thing every day except dinner will change and the lunches will vary a bit...Trying to hit 6 days a week w/ this and 1 cheat day (where I eat all these other meals but also splurge on one meal of whatever the hell I want)

Trying to keep the fat intake low so I don't get too much chubbier than I already am but I know it's inevitable. I'm ready to stop being a skinny/fat boy.

[Egilbe]

Operation 3500 calories a day starts tomorrow...I weigh 190 lbs right now and my target #'s will be 3500 cal's/ 481g carbs / 78g of fat / and 219 g protein

This is the meal plan tomorrow

1st Breakfast
better oats 1 package
1 banana
-------------------------------------
2nd breakfast is my super death shake (all out of babies chilledman sorry)
1 Tbsp PB
1 cup blueberries (frozen)
1 scoop strawberry whey
1 cup strawberries (frozen)
1/2 avocado
2 cups 2% milk
1/2 container (15tbsp) of pure egg whites

1 cup plain oatmeal w/ a skeet skeet of honey
------------------------------------

Brunch
1 scoop of whey w/ water and 1 tbsp of natty PB
1 banana
2 turkey sammiches on whole wheat w/ mustard lettuce no mayo

------------------------------------------
lunch
1 cup rice
salmon filet
salad (2 cups baby spinach w/ balsamic vinegar and olive oil)
2 tuna sammiches on whole wheat 1 tbsp of mayo each

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

Dinner
2oz whole wheat pasta w/ 1/3 cup home made sawz
8 oz grilled steak
1 cup leafy greens

and a late night snack of 1 cup oatmeal w/ another skeet of honey

gonna be pretty close to the same thing every day except dinner will change and the lunches will vary a bit...Trying to hit 6 days a week w/ this and 1 cheat day (where I eat all these other meals but also splurge on one meal of whatever the hell I want)

Trying to keep the fat intake low so I don't get too much chubbier than I already am but I know it's inevitable. I'm ready to stop being a skinny/fat boy.

eating fat doesn't make you fat. Eating carbs will make you fat and you have a crapload of carbs in that diet.

[Chilledman]

Eating t and not working out makes you fat

[quiksilver6]

eating fat doesn't make you fat. Eating carbs will make you fat and you have a crapload of carbs in that diet.

Yeah. Your getting the idea but like he said up the fats and lower the carbs

[Residentevol]

good....I friggin hate eating all of those carbs...

If you guys don't mind what would you change the carb intake to and what would you up the fat up to?

[spoolin215]

Competed in the CT open yesterday. Made all three of my snatches and set a 5kg PR. Made my opening CJ, missed the jerk on my 2nd attempt because I got a little careless and hit myself in the chin lol, and then came out with the same weight for my 3rd and made it easily. Apparently there was only one other person in my weight class and he bombed out, so I won lol.

Not bad for my first weightlifting meet.

[Sir Biggz]

What were your lifts? And what class?

[spoolin215]

What were your lifts? And what class?

85/110 in the 105+ so nothing at all to write home about. I'm dealing with a pretty severe shoulder impingement and possible partial tear in my biceps tendon so that makes snatching and jerking difficult. Prior to the meet I hadn't totaled in probably 12 weeks. I felt like I could have cleaned probably 130, but with my shoulder I don't think I could jerk it.

[Whitey(banned)vr6]

eating fat doesn't make you fat. Eating carbs will make you fat and you have a crapload of carbs in that diet.

Not exactly true both fats and carbs are necessary and eating fats while intaking carbs that spike your insulin levels is really when you store the fat. However I would tone down the carbs an increase the protein even if this is a bulk diet..

[Whitey(banned)vr6]

Here's a pic compilation my wife made... This was from before my deployment to after... I let myself go about a year prior to deploying with all my training... Anyhow start weight was 211 and end weight is 206 but much stronger and super strict diet

[JCJetta]

Did several Farmer's Carries with 160-170. Course is 60 feet (the parking lot painter recently set up 10 yard hash marks - very cool!)

The "bigger boys" are doing them with 200-240. I simply cannot make it all 60 feet with that, and it feels like my back is going to break. The real trick is keeping my shoulders back, in which I have a weakness.

[Residentevol]

increasing protein is easy..I can handle that. As far as toning down the carbs eating those 4 sandwiches today was like a friggin torture method. If I could use the same meat on one sandwich that would cut down on some carbs and also to kick out the oatmeal at dinner. I'm going to have to make up calories in some way though..

[Whitey(banned)vr6]

Evol.. Tell me your goals with this 3500 cal diet and I can help you out or atleast show you what I would do... I actually have a pretty good 3500 cal - bulk diet bookmarked on here somewhere , I'll try to pull it up

[Whitey(banned)vr6]

Here's the 3500 cal diet I use when bulking but this is built for a 200lb male around age 25 with a good workout regimen... Me being slightly heavier I up the total cals to almost 4000


Meal 1: Pro/Carb

8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal

50g protein / 54g carbs / 5g fat



Meal 2: Pro/Fat

Lean Ground Beef, ¼ cup swiss cheese, green veggies

55g protein / 2g carbs / 20g fat



Meal 3: Pro/Carb

Chicken Breast, 1 and a half cup Brown Rice

55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.


Meal 4: Pro/Fat

2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

60g protein / 2g carbs / 13g Fat



Workout


Meal 5: PWO Nutrition

2 Scoops Whey Protein / 80g of Dextrose

40g protein / 80g carbs / 0g fat



Meal 6: PPWO

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

50g protein / 70g carbs / 3g fat



Meal 7: Pro/Fat

Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat



Meal 8: Before Bed

3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil

60g protein / 3g carbs / 21g Fat


That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3500 calories

[Chilledman]

Need to add in some donuts !

[Egilbe]

Need to add in some donuts !

you need to learn what real food is and quit eating like a salesman.

[Residentevol]

you need to learn what real food is and quit eating like a salesman.

Donuts are what grow when you plant cheerios in the garden...Totally natural dude

And thanks for that meal plan I'm going to use that as a guideline...it looks much more manageable to me. My goals are to simply bulk up/get stronger not so much for body building reasons but because I want to lift heavy **** over and over and reap the benefits from it as naturally as I can.

[ultimate steve]

Evol how much do you weigh? And how much do you want to weigh?

I'd like to do a serious bulk this winter too. Haven't done that since I was 19, but back then it was not a healthy bulk. Just ate whatever I wanted. I gotta figure out a meal plan for around 3000 cals.


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[Chilledman]

you need to learn what real food is and quit eating like a salesman.

Psh what ever tiny person :-P

[Residentevol]

I weigh about 190-192 right now. For now my goal is to get up to 205-210.

[dubb~stylee]

Need to add in some donuts !

http://www.youtube.com/watch?v=3GeT4LfF_Fg

[Whitey(banned)vr6]

I weigh about 190-192 right now. For now my goal is to get up to 205-210.

U train legs bud? Just curious , cause if not you could easily hit 205-210 just by doing that

[autodubbin98]

you need to learn what real food is and quit eating like a salesman.

I actually agree with Chilledman. Read up on backloading, donuts are perfect for it.

[quiksilver6]

Just ran 2 miles at a pretty fast pace, non stop. Feeling really good. I've been lifting for a few good years but I havent ran over a mile since highschool. I'm probably gonna start doing this just for sh1ts.

[Residentevol]

U train legs bud? Just curious , cause if not you could easily hit 205-210 just by doing that

Yep 3 days a week I squat....I'm doing the SL 5x5 program (I've been doing it since Feb of this year)

I've been putting on weight slowly but I just want to eat enough to maximize the work I'm doing and to help my body recover.

On that note..had a terrible squat day this morning. I don't know what it was exactly that caused this there are a few things that probably added up to it.. but I went in after a week off and tried to start where I left off w/ 250lbs for 5x5 and it felt like it was 500....

Meagered out a 3,3,2 and called it quits because my form was going to **** and I felt like I was going to drop it....
Bench and rows were perfectly fine 185/160 for 5x5

I usually drink creatine/bcaa's on a regular basis but wasn't drinking it at all for my week off so I'm not sure if that had any effect today. I also was a dumbass and went w/ some friends yesterday after work to try some snatches/overhead squats/cleans...I didn't do anything heavy I was just trying to learn. So it may be possible that I burned my legs out a bit more than I had realized.

Anyway I'm going back in on thursday and trying 250 again. If it still feels like a mack truck I'll drop 10% off and go back up again.