Author Topic: Strength & Lean Mass  (Read 5268 times)

Offline Plateauplower

  • Newbie
  • *
  • Posts: 126
  • Height: 5'9"
  • Weight: 192
Strength & Lean Mass
« on: February 03, 2015, 09:06:24 AM »
Currently running a 3 day per week full body program, kind of modeled after Casey Butt's periodizing principal for pre era BBrs. I like to train for strength as well because its easy to quantify. The perdiodization is on hold right now and am just going by feel and trying to lift heavy every session to keep any gains from the surplus. 

Not sure If I will keep this journal up or the one on the other site, but the other site is broken (and Im not a fan of some of their policies, and all my supps come from amazon usually anyway). Started dieting 12/15/14 at 222 lbs after a sloppy ending 6 month surplus (just went full-feed towards the end on meals out etc knowing it was time to dial myslef back in). Currently 202lbs. Running 2150 avg cals/day (230p/70f) or close, and trying to keep intensity high as possible. Incorporating some LISS for health benifits. Lifted yesterday so today is rest day.

Damn just got logged out after typing a bunch more. Staying logged in now...

Working weights at the end of the surplus were
Dead 425x5/455x1
Squats 315x5/365x1
Bench 225x5/245x3

No max attempts yet on anything. I have been back to training for about a year after a very long layoff. Strength gains were great last year. I was an athelete (wrestling primarily but also football and baseball) and trained seriously for about a 10-12 years from about 14-25 or so (would ride my bike to the gym etc, my dad was a Bodybuilder, so I grew up around it from a young age). I ended up around 205 relatively lean, I am not where I left off but making progress. I want to get much leaner and realize I wont be at 205 naturally, at the level of leaness I want. I was likely low- mid teens at that weight before and would like to be very close to single digits when I start a surplus this time. I am hoping for a solid 185-190 with vascularity and abs (low double digits). I have at least 4 more years of decent gains before everything slows down to a crawl.

After getting as lean as I want, I will start a small surplus around 200-300 cals day from added carbs. I weigh and track everything, because otherwise my portion sizes are way off from years of overeating. Was up to a high of 246lbs with pretty poor strength for that weight and carrying lots of fat, likely low to mid 30% range.

Start diet 12/15/14 @ 222lbs




Yesterday 8 weeks in depleated and looking like chit. But some progress



I cant spell for shit and type really fast...Should be close enough to be readable.

Tuesday 2/3/15
202.0 Lbs

LISS - Underground - 45 Min / 3 Mi / 300 Cals (no sportstracker)

M1 7:30am
3oz ham/4slices 35cal multi grain/1oz mozz cheese/2HB eggs (bfast sammiches) Mutlis & 2g fish oil
500 Cals/ 44g Pro / 24g Fat

M2 11:00am (1000c/108p/43f)
6oz Chkn Beast/flax wrap/1oz mozz cheese/60g Hot Salsa
500 Cals/ 64g Pro/19g Fat

M3 1:45pm (1500c/172p/60f)
340g Grk Yog/30g Whey/150g Starwberries/24g Walnuts/Creatine
500 Cals/ 64g pro/17g fat

M4 5:15pm (2100c/232p/74f)
8oz lean flank steak/3oz each - peppers, onions, spinach, wild hen of the woods mushrooms/5g garlic/4servings miricle noodles/15g parmesian cheese/226g organic tomato basal sauce with hot pepper flakes/ multis & 2g fish oil
600 cals / 60g pro / 14g fat

Last meal is a big one in bulk of food.



Daily totals: 2100 calories / 232g protein / 74g fat
« Last Edit: February 03, 2015, 06:28:44 PM by Plateauplower »

Online piperdown

  • Veteran
  • *****
  • Posts: 5971
  • Hey Guys! Wait for me!
  • Height: 5' 11"
  • Weight: 189
Re: Strength & Lean Mass
« Reply #1 on: February 03, 2015, 10:42:34 AM »
Great start in the Journal section.

Eh, cuts suck but you've got some good progress going. Keep it up!
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online FLEX

  • Administrator
  • Elite Poster
  • *****
  • Posts: 19930
  • B. M. O. C.
  • Height: 5' 10.5"
  • Weight: 270+
Re: Strength & Lean Mass
« Reply #2 on: February 03, 2015, 10:45:07 AM »
In on this journal.

Great progress pics.
Powerlifting Meet Bests:

2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Join the Ranks!  http://www.powerliftingwatch.com/yearly-rankings

Offline Stile

  • Junior Member
  • **
  • Posts: 635
  • burning out
  • Height: 66
  • Weight: 163
Re: Strength & Lean Mass
« Reply #3 on: February 03, 2015, 10:58:03 AM »
In for updates.

Online Dave

  • Junior Member
  • **
  • Posts: 856
  • Height: 5'9
  • Weight: 187
Re: Strength & Lean Mass
« Reply #4 on: February 03, 2015, 11:17:02 AM »
Fancy meeting you here :)  My day has apparently been similar to yours.  I suck at keeping up two journals but lurk here all the time.  A ton of experience in these walls.  I really don't know why I still don't post more here. 
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring supremacy 2017 - 275, 235, 430 - 940 total

Offline Plateauplower

  • Newbie
  • *
  • Posts: 126
  • Height: 5'9"
  • Weight: 192
Re: Strength & Lean Mass
« Reply #5 on: February 03, 2015, 12:20:42 PM »
Great start in the Journal section.

Eh, cuts suck but you've got some good progress going. Keep it up!
In for updates.

In on this journal.
Great progress pics.

Fancy meeting you here :)  My day has apparently been similar to yours.  I suck at keeping up two journals but lurk here all the time.  A ton of experience in these walls.  I really don't know why I still don't post more here. 

Yea I need to do one big one then hopefully keep it in a healthier fatness zone going forward. Actually it has not bad at all now that I'm used to the restriction. I Just wish I could fast forward a few months and start eating more, lifting just isn't as much fun without food.


Thanks FLEX, Your legend at the other place LOL, have seen some of your monster lifts, I want to be able to to squat press and pull heavy shit someday too :) . I'm going for kind of a hybrid of astethics and power. Likely wont excel at either with this as a goal, but hoping to put up some respectable numbers.


For sure they really screwed the pooch over there with that last update. It would take me forever to add stuff from phone/Ipad jumping all over the place, pages crashing and reloading and the censorship of posts is just wrong IMO. Its a forum people should be able to discuss whatever they want.
« Last Edit: February 03, 2015, 12:24:39 PM by Plateauplower »

Online FLEX

  • Administrator
  • Elite Poster
  • *****
  • Posts: 19930
  • B. M. O. C.
  • Height: 5' 10.5"
  • Weight: 270+
Re: Strength & Lean Mass
« Reply #6 on: February 03, 2015, 12:24:34 PM »
Just as an FYI: this site does have a mobile app and for me it works very well on my Samsung S4.

It should load automatically when you access the site with your mobile device.

Let me know if you have any issues with it.

I pay an annual fee for it so if it's not working I want to know.
Powerlifting Meet Bests:

2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Join the Ranks!  http://www.powerliftingwatch.com/yearly-rankings

Offline Plateauplower

  • Newbie
  • *
  • Posts: 126
  • Height: 5'9"
  • Weight: 192
Re: Strength & Lean Mass
« Reply #7 on: February 03, 2015, 12:26:45 PM »
Just as an FYI: this site does have a mobile app and for me it works very well on my Samsung S4.

It should load automatically when you access the site with your mobile device.

Let me know if you have any issues with it.

I pay an annual fee for it so if it's not working I want to know.

It loaded the mobile version when I first signed in I think. Im on a PC now. How Do I multi quote and have the responses below the post I am responding too? Great site BTW, much faster and less glitchy than nazi land.

Online FLEX

  • Administrator
  • Elite Poster
  • *****
  • Posts: 19930
  • B. M. O. C.
  • Height: 5' 10.5"
  • Weight: 270+
Re: Strength & Lean Mass
« Reply #8 on: February 03, 2015, 12:31:10 PM »
How Do I multi quote and have the responses below the post I am responding too? Great site BTW, much faster and less glitchy than nazi land.

Sometimes simpler is better.  Funny we have easier posting of pictures, photo albums, automatic embedding of youtube vids, and lots of other neat features that bb.com with all their millions don't have.

Multi-quoting here takes a bit of getting used to, but once you get the hang of it, it's easier IMHO.

Just quote and reply to a single post, then when done relying to that post you can scroll down and click "insert quote" to add another quoted post to reply to.

It works better because you can just click and reply, click and reply, click and reply then post when you're done.  You don't have to pre-select all the posts you want to reply to.  You just add them as you create your post.
Powerlifting Meet Bests:

2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Join the Ranks!  http://www.powerliftingwatch.com/yearly-rankings

Offline Plateauplower

  • Newbie
  • *
  • Posts: 126
  • Height: 5'9"
  • Weight: 192
Re: Strength & Lean Mass
« Reply #9 on: February 03, 2015, 12:53:50 PM »
How Do I multi quote and have the responses below the post I am responding too? Great site BTW, much faster and less glitchy than nazi land.

Sometimes simpler is better.  Funny we have easier posting of pictures, photo albums, automatic embedding of youtube vids, and lots of other neat features that bb.com with all their millions don't have.

Multi-quoting here takes a bit of getting used to, but once you get the hang of it, it's easier IMHO.

Just quote and reply to a single post, then when done relying to that post you can scroll down and click "insert quote" to add another quoted post to reply to.

It works better because you can just click and reply, click and reply, click and reply then post when you're done.  You don't have to pre-select all the posts you want to reply to.  You just add them as you create your post.

Perfect thanks.
I just closed down my journal over there (only took 15 inutes to log in and load the page) anyway I put a link in for this site in hopes that some of the serious journal people over there will make their way over here, or at least check it out. To me logging my stuff is just a tool to measure my progress (and get feedback if/when I start doing goofy shit that is not productive). That tool was broken over there, so it was time to get a new tool...I always have my phone, but dont really want to be shlepping my paper planner around all the time.

Off to get some LISS In

It will be interesting to see if my post is deleted or I get banned or something for linkning here....

Offline Stile

  • Junior Member
  • **
  • Posts: 635
  • burning out
  • Height: 66
  • Weight: 163
Re: Strength & Lean Mass
« Reply #10 on: February 03, 2015, 01:39:09 PM »
Posts referencing lifting weights is a bannable offense in the land of bb.com

Online Bando

  • Global Moderator
  • Elite Poster
  • *****
  • Posts: 20622
  • Strong Fat Guy
  • Height: 5'5"
  • Weight: 176
Re: Strength & Lean Mass
« Reply #11 on: February 03, 2015, 01:55:35 PM »
Posts referencing lifting weights is a bannable offense in the land of bb.com

I have been thinking for a few days "I'm not going to apologize for my love of lifting on a BodyBuilding website."
Revolution Powerlifting Syndicate

World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

DIEL?

Offline DocJekyll

  • Newbie
  • *
  • Posts: 1
  • Height: 5' 11"
  • Weight: 190
Re: Strength & Lean Mass
« Reply #12 on: February 03, 2015, 02:59:21 PM »
in broski!

my maiden post.

Offline Plateauplower

  • Newbie
  • *
  • Posts: 126
  • Height: 5'9"
  • Weight: 192
Re: Strength & Lean Mass
« Reply #13 on: February 03, 2015, 03:11:49 PM »
in broski!

my maiden post.

A lot more good and recent info in the forums over here. The other one was constantly crashing and taking forever to load pages. Can't have that shit when I get home from work and the wife is giving me the death glare becuase I'm staring at the Ipad for 20 minutes trying to enter my dinner with the kids jumping all over me.

I hope more people from the other site migrate over here. The Journlas are the only thing over there interesting other than the occasional attention seeker posting dancing vids in her underwear, which is only good for the laughs. The open forums are just people asking the same questions over and over and refusing to believe its as simple as eat to your goals and train like a beast. Glad to see ya, hell start a journal so Im not the only one watching lifts and bodyweight go down :D
« Last Edit: February 03, 2015, 03:14:47 PM by Plateauplower »

Online FLEX

  • Administrator
  • Elite Poster
  • *****
  • Posts: 19930
  • B. M. O. C.
  • Height: 5' 10.5"
  • Weight: 270+
Re: Strength & Lean Mass
« Reply #14 on: February 03, 2015, 03:22:15 PM »
The Journlas are the only thing over there interesting other than the occasional attention seeker posting dancing vids in her underwear, which is only good for the laughs. The open forums are just people asking the same questions over and over and refusing to believe its as simple as eat to your goals and train like a beast.

LMAO

Yes; I'd like to see more serious lifters here.

I've been considering a membership drive.

Like a free Iron Sanctuary t-shirt for everyone that gets 3 new members...what do you think?
Powerlifting Meet Bests:

2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Join the Ranks!  http://www.powerliftingwatch.com/yearly-rankings