Please make your first post, answers to the following questions as this will help your mentor get up to speed with your individual requirements.
1) Current calorie intake and protein intake. If you don't know, don't answer.
2) Do you have any current injuries going into this? We are unable to diagnose or treat, so basically anything that'll prevent you performing certain exercises.
3) The program will for the most part be performed using basic barbell and dumb-bell exercises - is your exercise selection limited i.e. poorly equipped home gym etc?
The only limitation I have is that I donít currently have a workout partner. I have a membership at a local Goldís Gym.
4) How many days training can you commit to? And what days are they?
I am not limited in terms of the days Iím able to train.
If you do feel comfortable posting your pics, do that too as it will just make things easier for the mentors, but it's not essential.
Pictures are as of 2/20/10.
TB (aka tomsids)
Last edited by tomsids; 02-25-2010 at 09:44 PM.
Good to have you on board. I've read your application, seen your photos, so have a clear idea of where you want to get to and how to get there.
Currently you have no idea of your daily intake, that's fine, have you read and understood how to determine this moving forward? With all you guys although I'm here to help I still want you to be able to apply and adjust once this program's over.
In the first instance let's see where you are with setting calorie intake and choosing a program and then I'll help dial that in - I just want to know what you know and we'll move on from there.
Iím super pumped about this program and really appreciate your taking the time to mentor me.
Thinking about it more, I could probably provide a rough estimate of my calorie intake, since I do eat several of the same foods regularly.
In preparation for the program, I recently began trying to eat more. Iíve been drinking whole milk in two 12-16 oz protein shakes per day (using 2-3 scoops of a mix of ON whey and Muscle Milk), which are probably around 600 calories. Generally I have been drinking one shake for breakfast and one at night or after workouts. Breakfast also consists of oatmeal and a banana, 250 or so calories. Iíd guess that lunch and dinner are 600-800. Iíve been consuming a decent amount of peanut butter with an apple as well, which adds about 500 calories per day. Adding in other snacks brings my recent/current calorie intake to somewhere between 3,000 and 3,500 calories.
In terms of the breakdown between protein/carbohydrates/fats, my meals are fairly balanced. I just weighed myself at the gym on Wednesday, and with clothes on I came in at 168 lbs (at 6í 6Ē tall). Since my goal is to reach 200 pounds, depending on the number of hours Iím training, I understand my target calorie intake should be something likeÖ
Low Activity, 1-3 hrs a week = 2,800 kcal; 300g protein*, 100g fat**, 175g carb***
Medium Activity, 4-7 hrs a week = 3,200 kcal; 300g protein*, 100g fat**, 275g carb***
High Activity, 8-11 hrs a week = 3,800 kcal; 300g protein*, 100g fat**, 425g carb***
*Protein set at 1.5g/lb
**Fat set at a minimum 0.5g/lb bodyweight
***Assumes the remaining calories will be carbohydrates, where 1g = 4kcal
Since I would consider my metabolism to be much higher than average, I plan to up the recommended amount by 250 kcal. Right now Iím leaning toward program 1, because I think Iíll be able to stay most consistent with it, regardless of how my schedule changes. Iím also thinking it will cut down on gym time, in which case my calorie intake wonít need to be as high as with the other programs. With that in mind, Iím going to start at 3,450 kcal, or 300g protein, 100g fat, 338g carb.
Wednesday night I attempted to do one of the workouts from the ABA program. Since I havenít been logging my weights for the half-assed workouts Iíve been doing for the past year or two, I went into each exercise without really knowing where to start. This is evidenced by the varying number of reps/sets for each exercise below.
Trial training - 2/17/10 - (weights are in pounds)
Completed recommended upper body warm-ups
Vertical pulling Ė Pull down
70 x 1, 100 x 1, 140 x 1, 160 x 6, 180 x 6 + 2 +2 + 2
Horizontal pulling Ė One arm dumbbell row
30 x 1, 45 x 6, 55 x 6 + 2 + 2 + 2
Horizontal pressing Ė Standing dumbbell press
25 x 1, 30 x 6 + 2 + 2+ 2
Triceps Ė Cable triceps extension
50 x 1, 80 x 1, 110 x 6, 130 x 6 + 2 + 2 + 2
During my workouts Iíve noticed that I heavily favor my right side during (Iím right-handed), which Iíve noticed has led to some asymmetrical muscle development. Do you have any suggestions to combat this? For exercises where I use one arm/leg, should I use the same weight for each side, even though I could probably do more with my right than my left?
Iím looking forward to your feedback and guidance through the training process.
I completed another trial workout last night, this time working the lower body. Again, still getting the hang of it.
Trial training - 2/19/10 (weights in pounds)
Completed recommended lower body warm-up.
Quad - Leg press (I actually did the angled leg press before I realized I wasn't doing the exact exercise prescribed)
90x1, 135x1, 180x6, 225x6, 270x6, 315x6, 360x6 +2 +2 +2
Hip - Romanian deadlift
45x1, 90x1, 135x6, 140x6, 145x6 +2 +2 +2
Calf - Seated calf raise
25x1, 50x1, 70x1, 95x6, 115x6, 120x6 +2 +2 +2
Biceps - Barbell curl
25x1, 30x1, 45x6, 55x6, 65x6, 70x6 +2 +2 +2
Abs - Hammer strength crunch (similar to prescribed cable crunch?)
30x1, 50x1, 70x6, 90x6, 100x6 +2 +2 +2
Each of the two workouts I've done thus far have taken me around 75 minutes. Does this sound about right? Since I'm resting two minutes between ramping sets, I'm occupying whatever equipment I'm using for a decent chunk of time.
Also, a couple questions pertaining to the exercises I've done:
- As with each body part, several exercise options are listed for abs, but half of them don't appear to require any weight (sprinter crunch and ab wheel). How does the 6RM fit into these exercises if only body weight is involved?
- Since you've seen my pictures, are there different exercises you'd recommend I focus on, or are the ones I've selected appropriate, since they fit within the categories assigned to the ABA workout?
- In looking at another member's post, I'm also wondering if I should use the 19 multiplier for my calorie intake, instead of 16, since my metabolism is so high.
Any other thoughts?
I'll start journaling my food intake next week when the program officially starts.
Ok Tom, quite a few questions to get through, so I'll start with the last one.
I would certainly choose 19 as your multiplier. I requested you as a trainee because I am your height and have always been slim. I am currently approx 295lbs. I understand the effort required in going from underweight to desired weight, so I'm here to help. At 210lbs I was eating near 5000 calories to maintain. So be prepared to go higher than 19x200=3800kcal, but you need to start somewhere.
Your exercise selection is fine, you have good bone structure, wide clavicles, narrow waist and hips, all you need is muscle, not to specialise.
Abs can be loaded or unloaded, if loaded use the program rep scheme, if not then switch to exercises that do require a load when unloaded becomes too easy.
I rest about a minute between ramping sets, but sometimes longer up to 2 min if I'm feeling less able. Don't refuse to do a set because your 2 mins isn't up, jump in when ready. Your session shouldn't take much longer than an hour, no need to be too fastidious with rest periods.
Your handedness is likely the cause of the asymmetry - however, as a very light individual trust that this will even out when you have added significant mass; most of us will have experienced this, no need to take precautionary measures. Good luck.
Thanks for the response Dan. It's encouraging to know that you understand how gaining weight can be a struggle for us lanky folk.
I feel like I've found a new level of motivation by being invited to participate in this program, and I'm really excited to see what I'm able to achieve over the next 12 weeks. I just completed my first official workout tonight. Here are the results (and these are the exercises I'm planning to continue with, at least until the first "deload" week):
Pull down 6RM: 180 lbs (+2 +2 +2) The machine goes up in 20 pound increments, and I managed to do four reps at 200 lbs, so 180 was my max for the day.
Barbell row 6RM: 80 lbs (+2 +2 +2) This exercise is awesome; I definitely worked parts of my upper back/should that I've never worked before.
Flat bench 6RM: 155 lbs (+2 +2 +2) The 6th rep was pretty tough, so I required slight help from my spotter. First +2 I completed fine, but I again required slight help from my spotter for the second rep of the subsequent +2's.
Standing dumbbell press 6RM: 30 lbs (+2 +2 +2) Same as last training session.
Cable Triceps Extension 6RM: 140 lbs (+2 +2 +2) Increased my 6RM by 10 lbs over the last training session.
As far as eating goes, I hit my 3,800 goal easily today, thanks to the help of a six scoops of whey protein/muscle milk. I'm almost out, so my At Large supps can't arrive soon enough!
I'm using fitday.com to calculate my daily intake, so let me know if you want me to post the specifics of what I'm eating. Here's my final count for the day. I noticed that I need to up my protein intake, which will obviously be the biggest challenge.
Total Calories: 4,136; Fat: 205.1; Carbohydrates: 368.0; Protein: 217.9
Last edited by tomsids; 02-23-2010 at 07:27 AM.
Don't worry, I do understand it's tough, so you're in good hands. I'm very pleased that you're excited and motivated, it may very well change your life if you stick with it, so I appreciate why you wanted in.
Ok, great work on the first session. One pointer and I know this is just because you're finding your feet but be careful not to grind out that last 6RM i.e.
Once you do that the clusters become tricky and given that these clusters have you training through fatigue, you need to be careful about not eating into your recovery capacity too much.Flat bench 6RM: 155 lbs (+2 +2 +2) The 6th rep was pretty tough, so I required slight help from my spotter. First +2 I completed fine, but I again required slight help from my spotter for the second rep of the subsequent +2's.
The best way to do this is make sure that your 6RM isn't a grind, it should be all you, with a touch to spare, perhaps not enough for another rep, but certainly enough that the bar isn't inching up.But again you'll need to get a few more sessions under your belt to know how this feels.
Good job on the eating, let's keep that up for 2 solid weeks and see where we are then, that'll give us plenty of time to make adjustments and a good baseline on which to base these.
I don't need specifics that summary above is just fine. Good job.
Good luck on this whole thing man. Stick to it it pays off. 6 months ago, I could only bench 155 lbs for 3 reps., and I could not bench 160lbs to save my life, Now I'm benching 265 1RM, and 210X6. So, Just stay determined, and don't let anyone tell you, you cant do it. Good luck, and God Speed.
Thanks for the encouragement Eternal. Hopefully I will have take a big step toward achieving the progress you've accomplished by the end of the 12 weeks.
Today I struggled a bit with reaching my nutrition goal:
Total Calories: 3,648; Fat: 195.3; Carbohydrates: 299.8; Protein: 185.9
I'm almost out of my current stock of protein, so my order can't come soon enough. Hopefully the new simple recipe thread started in the general program forum will provide some ideas for upping my protein intake as well.
Ok, so you struggled today, but for you more than anyone, you need to hit your target, I'm not concerned with going over it, so if when you tally up you're that far under, drink a pint of milk, have some peanut butter and jelly sandwiches anything to get you over. That's how slack you can be to ensure you're always in a surplus. Some of the guys on here would kill for that leeway, take full advantage of it.
Protein intake-----Chicken Breasts. 275 Calories, over 40 grams of protein, 0 carbs, and 10 grams of fat. If your outta protein mix this is a good way to go.
Its good your making your food intake. It'll be tough, but if you stick with it, it'll get easy. After about 2-3 weeks your stomach will stretch out, and you'll be able to eat more, more easily.
My biggest problem when it comes to eating is getting bored, not full. Thanks for the tip on the chicken breasts though--just bought a bag of frozen ones last weekend--now I have to learn some easy ways to prepare them.
I didn't bring my training log from the dry run of the program this weekend, so I couldn't remember what my maxes were. Surprisingly, I did more weight with every exercise today:
Angled Leg Press 6RM: 415 lbs (+2 +2 +2) - Is it okay that I'm doing the angled leg press, as opposed to just the leg press? The leg press at the gym has a maximum weight limit, whereas the angled press allows me to add as much weight as needed. I'm staying away from squats for now because of a neck strain I suffered a couple years ago from doing them, and they're a bit awkward at my height.
Romanian Deadlift 6RM: 160 lbs (+2 +2 +2)
Seated Calf Raise 6RM: 170 lbs (+2 +2 +2) - Is it normal for my calves to feel really tight after I complete a set?
Barbell Curl 6RM: 75 lbs (+2 +2 +2)
Hammer Strength Crunch 6RM: 145 lbs (+2 +2 +2) - This exercise seemed most accessible in terms of measuring progress and adding weight to increase ab strength.
Total Calories: 4,186; Fat: 231.6; Carbohydrates: 282.5; Protein: 244.7
Last edited by tomsids; 02-24-2010 at 08:55 PM.
Hey Tom, if you keep eating as instructed, because your body's crying out for food, it wouldn't surprise me if you get PR's every workout - you stand to gain a lot! Great job on the workout and the food.
That legpress is fine and your rationale for using it spot on, same for the ab machine. And calves normally do feel very tight, it's all ok!
Something you may find reassuring. You believe you have a ridiculously fast metabolism, I believe yours is actually average especially for your height based on my experience and handily the results of this straw poll by jsully
Of the respondents 46% had a maintenance intake of between 3000-3999kcal, 16% between 4000-4999kcal and everyone else had a maintenance intake below 3000kcal.
You are not a freak!!
Here's hoping I set PR's every workout! That poll you referenced is pretty interesting. I've always attributed my weight to my metabolism and genetics, because my grandpa had much the same body type. But that poll makes it sound like my eating habits play the bigger role. I've never been a huge eater, but that's about to change!
Today's food log:
Total Calories: 4,378; Fat: 204.5; Carbohydrates: 397.8; Protein: 244.7
Side note - I received my supps today - Maximus, Opticen, and Results, so these will be part of my daily routine from now on. I'm also taking a multivitamin and fish oil caps each day.
Last edited by tomsids; 02-25-2010 at 09:46 PM.
Good job, that realisation about your eating habits alone is going to propel you towards and beyond your goals.
I was traveling this weekend, so I havenít had the chance to post until now. I finished my third workout for the week on Friday:
Pull down 6RM: 180 lbs (+2 +2 +2) I could probably do more, but the machine is limited to 20 lb increments, and 200 lbs is too much at this point.
Barbell row 6RM: 85 lbs (+2 +2 +2) Increased my 6RM by 5 lbs.
Flat bench 6RM: 145 lbs (+2 +2 +2) I didnít have a spotter and I couldnít get the safety bars in the rack I was using to adjust to the right height, so I had to use a weight that was safe.
Standing dumbbell press 6RM: 35 lbs (+2 +2 +2) Increased 6RM by 5 lbs.
Cable Triceps Extension 6RM: 150 lbs (+2 +2 +2) Increased 6RM by 10 lbs.
Unfortunately with my being out of town, it was a little more challenging adhering to my diet. I also didnít think to write down my daily food intake, so I input what I could remember into fitday.com for an approximation:
Friday: Total calories: 3,773; Fat: 118.3; Carbs: 422.4; Protein: 212.6
Saturday: Total calories: 3,676; Fat: 89.5; Carbs: 497.8; Protein: 213.8
Sunday:Total calories: 3,974; Fat: 144.3; Carbs: 446.1; Protein: 218.6
I also just happened to have a beer or two on Friday and Saturday night. I donít remember alcohol being mentioned in the program guidelines, so is this something I should be abstaining from completely? What are your thoughts?
Iíll post my weekly summary sometime tomorrow.
Last edited by tomsids; 02-28-2010 at 09:18 PM.
I have no problem with a few beers, the only thing to consider is the additional calorie intake (not a problem for you) and depending how much you drank whether it affects your next training session i.e. are you hungover.
The important thing for you is consistent food intake and training - great job on the personal bests, keep going.
Week 1 Summary:
Weight: 168.5 lbs
Daily intake (average):
Angled Leg Press 6RM: 450 lbs (+2 +2 +2) - Increased max by 35 lbs.
Romanian Deadlift 6RM: 160 lbs (+2 +2 +2)
Seated Calf Raise 6RM: 190 lbs (+2 +2 +2) - Increased max by 20 lbs.
Barbell Curl 6RM: 80 lbs (+2 +2 +2) - Increased max by 5 lbs.
Hammer Strength Crunch 6RM: 185 lbs (+2 +2 +2) - Increased max by forty lbs.
Today's food log:
Total Calories: 3,786
Fat: 138.2 g
Carbs: 399.7 g
Protein: 247.7 g
Last edited by tomsids; 03-02-2010 at 10:18 AM.
Yesterday's food log:
Total Calories: 4,056
You must be fairly happy with how things are progressing? I know I am. Drop in and give me your thoughts on the whole journey so far; I want to give you as much encouragement and help as possible.
I am pretty pumped with my progress. I only hope I can continue making the sort of strength gains Iíve made thus far. The last couple nights I havenít slept the best, so Iím hoping that wonít affect my training after work today. Iíve also felt really full, because I think Iíve been leaving too much of my food intake to the latter part of the day. Work makes it challenging for me to eat as much and as often as I would like.
Are you concerned at all with my protein intake? With my 200 lb weight goal, I know Iím falling short of the 300g daily requirement. Iíve been relying a lot on peanut butter and protein shakes to get me to 200+ grams, but the only way I could see myself approaching 300 would be with another shake. Iím hoping my body will adapt with an increased appetite, so I want to eat more, as opposed to eating because I have to hit my macros.
And now for a few other questions. The past few days there have been periods where Iíve felt a little odd, which I think could be from my body not being used to the large amount of supplements Iím now consuming (especially all the sugar from ďResultsĒ). Is this normal?
How much weight do you think I can expect to gain per week? If I gain 2-3 lbs per week through the course of the program, Iíd already be at my 200 lb goal by the end of it.
Also, how much water should I be drinking?
Thanks for your dedication and help.
Man oh MAN tonight's workout was AWESOME. I still struggle to down an Opticen/Results shake pre-workout, but I noticed a marked difference in my energy and focus today. I felt like I could do my workout twice over and set new PR on all but one exercise:
Pull down 6RM: 200 lbs (+2 +2 +2) I somehow managed to max out the machine and increased my weight by 20 lbs.
Barbell row 6RM: 95 lbs (+2 +2 +2) Increased my 6RM by 10 lbs.
Flat bench 6RM: 160 lbs (+2 +2 +2) The first week I couldn't do 6 reps at 155 lbs without assistance on the last rep, and tonight I increased weight by 5 lbs and managed to complete the 6 +2+2+2 sets.
Standing dumbbell press 6RM: 40 lbs (+2 +2 +2) Increased 6RM by 5 lbs.
Cable Triceps Extension 6RM: 150 lbs (+2 +2 +2) Same weight as last week.
I also did well on meeting my nutrition goals:
Total calories: 4,323; Fat: 147.7; Carbs: 484.0; Protein: 285.1
What do you mean by 'odd' and at what times?
I'm not concerned with your protein intake, not yet, it is sufficient, I'm more concerned with ensuring your consistently hitting your calorie targets - which you are, just keep it up.
Now as to how much you can expect to gain? You're lucky in one respect in that you are underweight and your goal for a man of your height is still reasonably light bordering on average weight, so I expect if you follow my instructions for you to exceed your goal by the end of 12 weeks, gaining maybe 50lbs or more.
Now that sounds far fetched and for a man of normal height and weight it would be, but as I said earlier you are not that man - imagine a slot car it's back wheels held in the air whilst you rev it up, then let it go - that's you.
Stick with us, we'll change your life.
As to water intake, I drink maybe a gallon of water a day, perhaps more when it's hot - aim for that.
Last edited by Daniel Roberts; 03-04-2010 at 04:15 AM.
When I say Iíve felt ďodd,Ē itís generally been in the mornings and after Iíve had a serving of Results. I feel slightly warm and a little woozy. My sleep patterns havenít been the greatest lately, which could be a contributing factor. Iím going to resolve to fix that and catch up on sleep this weekend.