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joshwilliams
04-17-2007, 06:57 PM
Hi. I'm almost 21 and I have always been skinny. So two months ago I decided I wanted to gain weight and get bigger, so I read up what I could find on the net. I'm 5'8" and I weighed 150 lbs at this time. In two months I gained 15 lbs, about 11 lbs of LBM and 4 lbs of fat I think. So now I am trying to burn off some of that fat so I can get a nice lean look to my body (read: i want to have a visible six pack) and once I obtain that six pack I am going to go back to adding mass and muscle. Hopefully it will be a cleaner bulk this time, I think I have learned more about nutrition and can do it better this time.

So far I'm getting on an average day:
Calories 2316
Fat 97g 39%
Carbs 185g 28%
Protein 187g 33%

With a BMR of approx. 1800 calories, is this eating too much to lose weight? I am seeing slightly better definition in my stomach each day, so I think I am losing weight now, but will I need to drop calories soon in order to continue making progress?

Okay enough about diet. Weight training woo!
I am on a two-day split which I do six days a week, resting on the seventh.
Day 1: Squat, Bench, Row
Day 2: DL, OHP, Chin-up

I am following the 5x5 program except I don't do near that many reps on deadlifts. Today was Day 2 and I did the following:

Deadlift:
WU (5x45,5x65,5x95)
3x115
3x135
3x145 PR

Chinup:
2x5+10second negative
5+13SN
4+10SN
3+10SN

Went to failure on all these, this is a weak spot for me as I have only started doing chinups this week.

standing overhead press with DBs:
WU
5x60
5x70
2x5x80 PR
4x80
7x70

joshwilliams
04-18-2007, 10:54 PM
Wed, April 18th

2974 cals
97g fat
364g carbs
190g protein

Squats (on a smith machine because my gym has no power racks :( but I will be changing gyms very shortly and doing REAL squats woot)
185x5x3
190x5
195x4 Failed on the fifth rep

Flat Bench with DBs:
35sx5
40sx5
45sx5
50sx5x2
55sx4
60sx3 PR

Bent-over DB Row:
35x10
40x10
45x5
50x5x5
Form is definitely tricky on this one. Not quite sure if I am utilizing the proper muscles and it's hard to keep my body from rotating slightly. I guess I should take the weight down a little next time.

Needsize abs:
BWx5secsx5x2
45x5secsx5x4

joshwilliams
04-21-2007, 11:59 PM
4/20 Squats, Bench Row
DB Bench:
40sx12
45sx12x2 PR
45sx10

Bent-over Rows: 40x10x3

Squats: 135x12x3

I've decided to go for more reps as I want to see more hypertrophy. I might switch to a different workout split soon, maybe baby got back or a slightly intensified WBB1.

4/21 Saturday
Recovery Day
Pushups to failure: 25,27
Burpees: 25

Built
04-22-2007, 12:03 AM
Figure out your maintenance, then drop by about 20%. The only way you can figure this out is by tracking your food.

That being said, you don't need to cut yet! Keep eating! Maybe just do slightly above maintenance for a while, lift heavy, keep adding mass slowly.