Introduction - strength training

[felix]

Hi everyone!

Been lurking forums for a while, thought I would sign up and start posting/keeping a log.

Up to end of last year was doing 5x5 beginner program, but then got posted overseas for job and fell off. Lost a lot of muscle and gained a lot of fat. Since the start of last year I dropped 16kgs, which I was happy about.

Now that I'm back in NZ and got my a into g I have set up a small home gym, with a cage, bench and some free weights. However I do travel round the country a lot and do visit gyms recommend by you peoples!

To put my goals in perspective, I'm short (165cm) at around 65 - 70kg BW. I'm aiming to squat 150kgs by August, and would like to be at 200kgs by the end of the year. Focusing on the squat for the beginning, but also doing bench press, deadlift, barbell rows and overhead press (doing the stronglifts 5x5 beginner program if you've heard of it).

Anyway, thats all I can think of for now.

[mike27]

welcome along!

good goals

what are your lifts at the mo, and what are you eating?

[felix]

5RM for squat is 87.5kgs, haven't tried 1RM before (not comfortable doing it without a spotter). I understand the goals I have set are ambitious but unless you aim high you won't be pushing yourself (at least thats the case for me). With the program I'm on you add 2.5kgs every workout, hoping to get to atleast 110-120kgs before switching to a more advanced program that doesn't add weight every workout.

Most days I'm eating around 3000 cals, aim for above 3000 every day. I don't use protien shakes and am a vegetarian (most of the time - meat once or twice a week). To make up for the obvious lack of protien I try to have large portions of dairy. Its easy for me to get the required cals but I'm uncertain if I'm getting the required protien.

Tossing up whether to buy some whey or mass/weight gainer, does anyone have any recommendations?

[mike27]

you vego but you eat meat sometimes? :?

maybe look as soy protein powder. there are vege based protein powders out there. not as good, and prolly $$$

ontop of that id start getting down some lentils,nuts,beans etc to add ur protein needs. milk for sure

although eating a load of nuts each day will pump up ur total daily cals pretty quick

just get back on the meat! :nod: much easier

as for weight or mass gainer. dont waste ur money. buy some milk,bananas,oats,peanut butter,PP. and make ur own in the blender. much better for ya and cheaper too

mass gainers are just buckets of dextrose,cheap nasty protein powder and loads of fats to pump up the total cals

[PeterDolan]

You can easily get your strength up even though you are that small mate

[Shutupandsquat]

You can easily get your strength up even though you are that small mate

+1. However 87.5 is your max for 5 reps and you're hoping to get to 200 1rm. I know you said you can't do it unless you aim high but is it very realistic? I mean, how's your form?