Goinhard is doing just that

[goinhard]

5'9, 82kg, 18 y/0 all lifts raw and in gym not PL meet

old max's

B: 95kg

S: 95kg

D: 145kg

New Max's

B: 97.5kg

S: 105kg

D: 160kg

One month goal

B: 102.5

S: 115

D: 175

Weights on squats and deadlifts have been increasingly rapidly as i have only recently begun doing them correctly, in 3 months i went from a 80kg deadlift to a 160kg lift.

Have been following a Bill Star 5x5 variant and has really helped over the last 4 months. Instead of having it as a 3 day split i have not changed the excersizes just spread them over 6 days as i have alot of spare time and the gym is close, hopefully this will also be beneficial.

The original plan is you knock back your 1 rep maxes a bit and ramp the weights over 4 weeks to bust your max. Pyramiding upwards each day with heavy triples on fridays.

Squats bench rows deadlifts and military press are the basis of the program, very little isolaton work.

[Mike Zero]

Don't underrate isolation work.

I'll be watching your journal. :nod:

[goinhard]

well was gonna be another sweet week of working out but woke up tuesday morning as if i had been hit by a train, wasnt drinking or anything, just felt like death warmed over, coughing and blowing blooding phlegm. So took the week off will maybe go gym tomorrow.

[poos_n_wees]

in 3 months i went from a 80kg deadlift to a 160kg lift.

Holy bejeezus :shock: Thats freaking awesome.

Are you wanting to get into PL'ing?

[goinhard]

Yeah i would like to, my squat needs some serious work though, my deadlifts are partway between stiff and ordinary, i think my quad strength is holding me back.

[goinhard]

Well after recovering from being sick i was on uni holidays and decided i would go to the gym once, absolutely punish myself and then take two weeks off.

Tomorrow im right back into it, cycled off creatine (whether you need to or not) for those two weeks and started on a new tub of micronized mono today.

works out quite well with 2 weeks off the gym every 7 weeks beause of university holidays.

Gonna try set some new PB's and work hard on that squat, will start posting full workouts as of tomorrow.

Have however been slow cutting for over a year, managed to drop 10kgs of fat and gain muscle, half an inch on arms etc.

[goinhard]

monday night decided to mix things up a bit.

bench

60x5x1

80x5x1

82.5x5x4

deadlift

100x5x1

130x5x1

150x3x1

160x1x1

4 sets of dips, 3 sets widegrip chins, 1 set barbell curls.

shouldnt have got pissed the night before but ahwell.

[goinhard]

Im bloody useless with this thing haha ahwell.

Anyways i got my 102.5 bench before i left wellington for uni holidays now im back in aucks, too tightarse to buy a gym membership so i pay 10 bucks a week and go for a fullbody meltdown routine that absolutely hammers me.

Anyways ive been trying to cut for nearly a year now, wasnt doing a very good job of it but managed to drop from a quite fat 92kg at 5'8 to 77.5kg at 5'9 and put on a reasonable amount of muscle. I dont have pics from right at the start although i wish i did but ill post my mid year pics at 85kg and my late year ones at 81kg about feb ill post new ones, hopefully at about 74-75kg.

This is my current diet any tips would be helpful.

7:00am breakfast: half cut of oats, 1 low fat yoghurt, 300ml calci trim and 3/4 scoop whey.

10:00am snack: half cup oats, low fat yoghurt

12:30 lunch: lean meat and salad sandwich on brown bread

4:00 snack: 300ml calci trim milk, 3/4 scoop whey, banana

7:30 dinner: whatever mum cooks lol, usually stirfry something or steak

9:00snack: banana

before bed 10:30 : 250ml calci trim.

thats when i stick to it, i work as a gardener for the holidays so that likley burns a few calroies, i aim to use my home gym three nights a week and the real gym for deads squats and bench once a week.

For cardio i run about 2km as fast as i can, stop walk for 200metres or so then run the 1.8km back as fast as. Try get that eveyday but im useless with cardio.

EDIT: put in approx times.

[Goldberg]

Hey therre goinhard, I don't see any where enough Protein in that diet, you need to consuming a minimum of 30grams of Protein with each meal, I would also replace the Low fat yoghurt with some fruit. Have you protein shakes in water and add in some Olive oil.

Give this a shot and let us know how you get on.

[chchardgainer]

not enough protein, not enough carbs, from dinner time 6-7 ? your basically fasting till you wake up 7-8 ? so thats half the day were you eat nothing but a banana and a lil glass of milk. no where near enough man.

[goinhard]

that wasnt including my post workout shake which is 40gm but i only have that 4 days a week.

dinner is 7:30 so at 9 i have the banana and 10 i have the milk, used to have a protein shake but had cut the whey, bed is 10:30 cos im up at 7.

The calci trim stuff is 6gm of protein per 100ml tho, means i get 150-160gm protein on non workout days and 190-200 on workout days.

300ml 3/4 scoop shake = 18gm from whey and 18gm from milk.

[Goldberg]

you should be getting 200 grams a day, every day minimum, at night either eat cottage cheese for your protein or have a whey shake in water with olive oil, I would also be adding in a chicken breast or 2 each day and eggs, eat eggs one of the most perfect foods for you.

[goinhard]

ok, will add some more protein, just wondering why you recommend the removal of milk? Cant stand eggs unfortunately haha.

[Goldberg]

The main reason I would drop the milk in your last shake is due to adding in the olive oil, this way your only getting protein & fats, with the milk your adding in sugar before bed, some peple can get away with this, for others milk before bed can mean fat gain, so its really up to you, the reason for the plive oil is to slow the digestion of the whey, which is what you want at bed time. Milk also has a habit of making alot of people appear smooth.

[chchardgainer]

smooth as silk i love my milk :grin:

i dont know why people think they need less protein on rest days. i mean sure your not having a post-workout shake but this is the main time your body is growing so wouldnt you want to be helping it not cutting back on the protein

[Goldberg]

dont know why people think they need less protein on rest days. i mean sure your not having a post-workout shake but this is the main time your body is growing so wouldnt you want to be helping it not cutting back on the protein

exactly, you can afford to miss a workout or 2 every now and then, but never miss meals!!!!!!!!

[goinhard]

so after over a year of weightloss ive finally got to a stage where i can show some progress pics, i wish i had taken pics right at the beginning but ahwell.

was 92kg at heavyiest (5'9), dropped to 85kg for these photos (first ones i took) these were taken in july of 2007.

these photos were taken in the last few days at approx 78kg(5'9)

am hoping to drop to 74 by the april wellington bodybuilding comp just cos its a good date haha.

[poos_n_wees]

Wow, you've made some great progress! Well done

Are you still doing that 5x5-type program you described earlier?

[goinhard]

Yeah i am but ive been slack over the last month with gym due to work as a gardener draining me and my local gym being closed often.

Have been spending more time doing cardio, now do 3km run each night with 2k running then a few hundred metre break then a sprint to the finish. Also have a pool at home about 10m long, ill do 3 sets of 20 laps as fast as i can.

Am hitting the gym tommorow, have gone back to square one of that 5x5 program, will aim for PB's in 5 weeks so top set of bench will be 82.5x5 this week then 85x5 next week, 87.5x5 week 3, 90x5 week4 then 92.5x5 week 5 which will be pb. Deads will be similar with higher weight, same with squat.

Have changed diet to larger dinner split into two and a protein shake right before bed, now get 200-220gm protein a day. Cant wait till i can bulk im blooding starving all the time haha.

[poos_n_wees]

Have been spending more time doing cardio, now do 3km run each night with 2k running then a few hundred metre break then a sprint to the finish. Also have a pool at home about 10m long, ill do 3 sets of 20 laps as fast as i can.

Gawdamnn, can you break me off some of your discipline please??!

Good luck with the program.. keep us posted! :grin:

[2guns]

nice transformation

[Pseudonym]

Very impressive changes, man! Your hard work is obviously paying off. Have you been getting comments from friends and family?

[goinhard]

Got a few from friends but none from family as i almost never have a shirt off and my warddrobe consists mostly of large black tshirts haha.

Anyways hit the gym today which was finally open, its a 2.5km walk each way so all the more cardio for me.

did bench

60x5

70x5

75x5

80x5

82.5x5

squats

60x5

80x5

85x5

90x5

95x5

then 4x12 sets of widegrip chins, and a couple sets heavy bicep curls and explosive dips. A set of pressups to failure to finish.

[goinhard]

down to 75.5kg wicked. For my size compared to friends im unusually light, about 3kg lighter than them but with more muscle and bodyfat, weird.

Hit gym, have lost a bit of strength with my cutting and not making the gym much but im sure ill recover it quickly enough once i get back to wellington and into the uni gym.

bench

20x20

60x5

70x5

80x4

85x4 x2

3 sets of 11 wide grip chins

bent over rows

60x5

70x5

75x4

dips, bodyweight deep dips 3x 15 and 2x12

dumbell curls, 3 x 22kg 8 reps per arm.

next time i go ill do squats and deads and when and if i reach 73kg ill post more pics.

[goinhard]

74.9kg now.

Been my birthday so its been a bad weekend as far as calories go but ahwell cant be a slave to them all the time.

One week and ill be back in wellington and can resume my proper weightlifting routine.

Goal- 73.5kg by 12 march- wont be as easy as it should be cos ill have flatwarming and o-week = major pissups. Maybe just mix spirits with water to try minimise calories haha.