Since this is probably one of the greatest online communities I've ever joined, I figured that I'd throw up a training log as well as my AA log.
I've always been skinny. At 6'0", it's not a look I particularly enjoy. So recently, I set about fixing it. 2016 has so far been one of my best years in personal development, and I aim to keep it going.
My goals? As much lean body mass as my genetic potential permits. I don't want to be fat. I'm a little OCD when it comes to fat. Every time I flirt with > 10% BF, I start wanting to diet. So around 2 months ago, I started lifting. I'm a big tennis player (singles -- I still suck, but it's fucking fun), and for the last 2 years my excuse has been that getting big would hurt my game. Yeah, right. The excuses we make up to protect our ego, right?
Anyways, I'm working hard at it. I've been doing German Volume Training (GVT) on 5 day rotations. Reason I chose this is because I like that it's not super heavy weight (I lift alone) while at the same time maximizing hypertrophy, since I could care less about actual strength (it's 2016). Takes an hour per gym day, but I'm enjoying it so far.
Day 1: Chest/Back
10x10 Dumbbell Decline Press
10x10 Assisted Chin Ups
3x12 Dumbbell Incline Flys
3x12 Dumbbell One Arm Row
Day 2: Legs/Abs
10x10 Squats (smith machine)
10x10 Lying Leg Curls
3xMax Hanging Stiff Leg Raises
3x20 Seated Calve Raises
Day 3: Rest
Day 4: Arms/Shoulders
10x10 Dips
10x10 Dumbbell Incline Bech Hammer Curls
3x12 Dumbbell Lying Reverse Flys
3x12 Dumbbell Seated Side Lateral Raises
Day 5: Rest
For diet, I'm a huge fan of Low-Carb. This means I eat a shit ton of fat. My macros are:
25% Protein
20% Carbs
55% Fats
All the calorie calculators out there put me at around 2150 cals for maintenance (35 years old), which I'm not really buying at all. Maybe the problem is that I do play tennis (I always eat back my calories burned), and that the long term effects of such a hardcore sport is that your metabolism speeds up. This is what I'm leaning towards, but I can't be sure. Regardless, I was eating 2750 cals/day, and have recently plateaued on weight gain. I'm aiming for +2lbs/mo, and that recently started slowing down -- when in doubt, add another 100 cals. So now I'm at 2850. I measure my BF with calipers weekly to make sure I'm not getting fat. I'm maintaining at or below 9% BF, which I'm comfortable with. I don't think it's possible to only gain 100% lean muscle, theres going to be some fat no matter what. The good news is my OCD WILL get rid of that fat whenever I decide to cut.
Anyways, here's my progress so far:
20 Jun 2016: 162.5 lbs
5 Sep 2016: 168.4 lbs
Mustache pic is starting (was deployed). Just adding 6 lbs has been fantastic for my self-esteem. I stand taller, with better posture, and my testosterone is really through the roof. Anyways, I'm working to be at 185 lbs/8% BF by December 2017. I believe this is a realistic goal. At that body composition, I'll simply be unstoppable.
Cheers,
Contrarian
I've always been skinny. At 6'0", it's not a look I particularly enjoy. So recently, I set about fixing it. 2016 has so far been one of my best years in personal development, and I aim to keep it going.
My goals? As much lean body mass as my genetic potential permits. I don't want to be fat. I'm a little OCD when it comes to fat. Every time I flirt with > 10% BF, I start wanting to diet. So around 2 months ago, I started lifting. I'm a big tennis player (singles -- I still suck, but it's fucking fun), and for the last 2 years my excuse has been that getting big would hurt my game. Yeah, right. The excuses we make up to protect our ego, right?
Anyways, I'm working hard at it. I've been doing German Volume Training (GVT) on 5 day rotations. Reason I chose this is because I like that it's not super heavy weight (I lift alone) while at the same time maximizing hypertrophy, since I could care less about actual strength (it's 2016). Takes an hour per gym day, but I'm enjoying it so far.
Day 1: Chest/Back
10x10 Dumbbell Decline Press
10x10 Assisted Chin Ups
3x12 Dumbbell Incline Flys
3x12 Dumbbell One Arm Row
Day 2: Legs/Abs
10x10 Squats (smith machine)
10x10 Lying Leg Curls
3xMax Hanging Stiff Leg Raises
3x20 Seated Calve Raises
Day 3: Rest
Day 4: Arms/Shoulders
10x10 Dips
10x10 Dumbbell Incline Bech Hammer Curls
3x12 Dumbbell Lying Reverse Flys
3x12 Dumbbell Seated Side Lateral Raises
Day 5: Rest
For diet, I'm a huge fan of Low-Carb. This means I eat a shit ton of fat. My macros are:
25% Protein
20% Carbs
55% Fats
All the calorie calculators out there put me at around 2150 cals for maintenance (35 years old), which I'm not really buying at all. Maybe the problem is that I do play tennis (I always eat back my calories burned), and that the long term effects of such a hardcore sport is that your metabolism speeds up. This is what I'm leaning towards, but I can't be sure. Regardless, I was eating 2750 cals/day, and have recently plateaued on weight gain. I'm aiming for +2lbs/mo, and that recently started slowing down -- when in doubt, add another 100 cals. So now I'm at 2850. I measure my BF with calipers weekly to make sure I'm not getting fat. I'm maintaining at or below 9% BF, which I'm comfortable with. I don't think it's possible to only gain 100% lean muscle, theres going to be some fat no matter what. The good news is my OCD WILL get rid of that fat whenever I decide to cut.
Anyways, here's my progress so far:
20 Jun 2016: 162.5 lbs
5 Sep 2016: 168.4 lbs
Mustache pic is starting (was deployed). Just adding 6 lbs has been fantastic for my self-esteem. I stand taller, with better posture, and my testosterone is really through the roof. Anyways, I'm working to be at 185 lbs/8% BF by December 2017. I believe this is a realistic goal. At that body composition, I'll simply be unstoppable.
Cheers,
Contrarian