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QuadrasaurusRex
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Join date: Aug 2013
Posts: 19

siddhu_r wrote:

well i can tell you what i eat on average but i cant really give the proper amounts . well for breakfast a mug of coffee / tea , 3 eggs ( yolk and whites ) , 4 slices of whole meal bread with butter , a bowl of porridge with honey or a bowl of cornflakes and full cream milk and about 3 bananas and 6-10 dates . then for lunch rice ( sometimes red , sometimes not ) , couple of steamed potatoes , steamed carrots , chicken / fish/ mutton , 2 eggs , ash plantain ( not the whole thing , but some of it ) , a bowl of curd with some more rice , 2 bananas or dates .For tea its usually some sort of fruit , usually bananas , peanuts , coffee/tea . For dinner pasta , noodles or roti made with red rice flour , with that its chicken/fish , if its noodles then there will be potatoes and carrots with it , if its roti then curd and some type of pulses , the chicken/ fish is there whether its noodles or pasta or chicken , and for desert a quarter of a full papaya . then a little while before going to bed i drink a mug of fullcream milk .

and i never eat any junk food . by never i mean the last time i had a pizza was atleast 3-4 years back . i know many of u might not believe this but yah , i dont really eat any junk food whatsoever .



Try buying bottles of oil and pounding them on your meals. Also, if possible try buying a reputable weight gainer. buy heavy cream, drink more milk, more dairy in general, eat more nuts as well. All these foods are calorically dense.


http://www.T-Nation.com/...ve_tate&cr=

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siddhu_r
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Join date: May 2013
Posts: 83

Everything is beginning to slow down now , well not really slow down but its not entirely going the way i want . i have made some progress though . Over head press is at 77 lbs , bench press and squats are at 83lbs , barbell rows is at 116 lbs and deadlift is at 138lbs . I can still go more on the deadlifts but all the other lifts are like stuck ! bench and squat were stuck on 77lbs , just recently pushed it up to 83lbs . Body weight is awesome :) iam at 132 lbs now :) body fat percentage has done down to 6.6%

Most of this seems good but sadly iam not really getting what i want :( my body weight has improved , i've got a bigger chest , i've lost my hunched shoulders but the things that i was targetting havent improved :( my abs , biceps , forearms are all just the same as when i started ! which is just sad ! i've packed on 30 pounds of muscle but pretty much nothing has gone to my abs to biceps or triceps or forearms !

I have gained mass , that is clear . but all that mass in on my shoulders , chest , back , near my neck , are the top of my arms . thing is all this is hardly visible :( very depressing :(

P.S-still working out though . never missed a workout

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nighthawkz
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Join date: Aug 2012
Posts: 1170

To be honest, added mass in the shoulders should be VERY visible. The problem is that you see yourself every day. Go meet someone who hasn't seen you in six months; chances are he'll notice.

130 is still very light for your weight. Here's the deal: make it to a lean 155 (still damn light), a 200 squat and 150 bench and we'll start talking about additional stuff. Deal?

(to all the others: these numbers are still low but they are really good targets for him atm)

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siddhu_r
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Join date: May 2013
Posts: 83

nighthawkz wrote:
To be honest, added mass in the shoulders should be VERY visible. The problem is that you see yourself every day. Go meet someone who hasn't seen you in six months; chances are he'll notice.

130 is still very light for your weight. Here's the deal: make it to a lean 155 (still damn light), a 200 squat and 150 bench and we'll start talking about additional stuff. Deal?

(to all the others: these numbers are still low but they are really good targets for him atm)


actually , its the other way around ! i notice the changes in my shoulders and chest , but nobody else does ! I do notice cuz before my chest was just nothing , just skin over bone , now i've enough muscle to be able to flex and it is visible for me but nobody else says anything . and school just started so iam seeing everyone after 3 months , and i got nothing . except for a couple of swimmers asking me why iam losing my abs ( yah , iam losing what i had ) .

Anyways , getting to the lifts . getting a 200 on the squat is going to be near impossible , i mentioned before why i'am struggling with the squat , but i will target that bench press .

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nighthawkz
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Join date: Aug 2012
Posts: 1170

siddhu_r wrote:
nighthawkz wrote:
To be honest, added mass in the shoulders should be VERY visible. The problem is that you see yourself every day. Go meet someone who hasn't seen you in six months; chances are he'll notice.

130 is still very light for your weight. Here's the deal: make it to a lean 155 (still damn light), a 200 squat and 150 bench and we'll start talking about additional stuff. Deal?

(to all the others: these numbers are still low but they are really good targets for him atm)


actually , its the other way around ! i notice the changes in my shoulders and chest , but nobody else does ! I do notice cuz before my chest was just nothing , just skin over bone , now i've enough muscle to be able to flex and it is visible for me but nobody else says anything . and school just started so iam seeing everyone after 3 months , and i got nothing . except for a couple of swimmers asking me why iam losing my abs ( yah , iam losing what i had ) .

Anyways , getting to the lifts . getting a 200 on the squat is going to be near impossible , i mentioned before why i'am struggling with the squat , but i will target that bench press .


I'm not telling you to squat 200 tomorrow, I'm telling you to get there within a year or so. Could you repeat why you're struggling with it?

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Aragorn
Level 10

Join date: Feb 2003
Posts: 9399

siddhu_r wrote:
Everything is beginning to slow down now , well not really slow down but its not entirely going the way i want . i have made some progress though . Over head press is at 77 lbs , bench press and squats are at 83lbs , barbell rows is at 116 lbs and deadlift is at 138lbs . I can still go more on the deadlifts but all the other lifts are like stuck ! bench and squat were stuck on 77lbs , just recently pushed it up to 83lbs . Body weight is awesome :) iam at 132 lbs now :) body fat percentage has done down to 6.6%

Most of this seems good but sadly iam not really getting what i want :( my body weight has improved , i've got a bigger chest , i've lost my hunched shoulders but the things that i was targetting havent improved :( my abs , biceps , forearms are all just the same as when i started ! which is just sad ! i've packed on 30 pounds of muscle but pretty much nothing has gone to my abs to biceps or triceps or forearms !

I have gained mass , that is clear . but all that mass in on my shoulders , chest , back , near my neck , are the top of my arms . thing is all this is hardly visible :( very depressing :(

P.S-still working out though . never missed a workout


Well you've made more progress than you had the last two whole months---that is good. Great actually. This is much better progress in body weight and fixed posture.

The fact that you haven't got what you want is because you're still too light to notice a six pack. Hell, the fact that not much of all this mass on your shoulders, back, chest, or traps is because you are so very very badly underweight! It has nothing to do with things not working for you. You were SO incredibly, drastically, unhealthily underweight that you have a long way to go. You are now only drastically underweight. At 6 feet tall you may begin to see abs around 160 lbs and lean. At 6 feet tall, even as a swimmer, you need to be at least 160 lbs. It would be preferable if you were 170 lbs.

You are doing much much better with your body weight. Keep at it. If I am not mistaken you gained 13 lbs in 6 weeks. That is good. That is much better. Keep it up and your weights lifted will start to go up.

Also, technically speaking your squat is now 96 lbs, taking into account the extra body weight you have now from when you were 119 lbs. I agree however, you are not moving as fast as you might--this however is due in large part to the extreme schedule stress of 2 competitive sports and a full study schedule. If you were not swimming you would probably be much much stronger already. You are moving forward, which is better than backwards. Keep your head down and grind on. Kick ass job on never missing a workout yet--that speaks volumes.

You will get there if you don't quit.

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Aragorn
Level 10

Join date: Feb 2003
Posts: 9399

PS--You are living proof of what we tell people: "don't do so much cardio, it will interfere with your muscle gaining and strength gaining". You don't have a choice because you need to go to school and you need the scholarships, but others do.

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siddhu_r
Level

Join date: May 2013
Posts: 83

nighthawkz wrote:
siddhu_r wrote:
nighthawkz wrote:
To be honest, added mass in the shoulders should be VERY visible. The problem is that you see yourself every day. Go meet someone who hasn't seen you in six months; chances are he'll notice.

130 is still very light for your weight. Here's the deal: make it to a lean 155 (still damn light), a 200 squat and 150 bench and we'll start talking about additional stuff. Deal?

(to all the others: these numbers are still low but they are really good targets for him atm)


actually , its the other way around ! i notice the changes in my shoulders and chest , but nobody else does ! I do notice cuz before my chest was just nothing , just skin over bone , now i've enough muscle to be able to flex and it is visible for me but nobody else says anything . and school just started so iam seeing everyone after 3 months , and i got nothing . except for a couple of swimmers asking me why iam losing my abs ( yah , iam losing what i had ) .

Anyways , getting to the lifts . getting a 200 on the squat is going to be near impossible , i mentioned before why i'am struggling with the squat , but i will target that bench press .


I'm not telling you to squat 200 tomorrow, I'm telling you to get there within a year or so. Could you repeat why you're struggling with it?



The issue is that i dont have a squat rack or anyone to lift the weight onto my back . so basically i have to lift the barbell off the ground , over my chest , over my head , on to my back , then squat 5 times then re-lift it over my head and back down . that whole movement of having to move the bar sorely on my own tires me out much more than the squat does !

Honestly , iam able to squat 83lbs pounds quite easily , but i spend more energy having to move the bar on and off my back , this is restricting me from adding more on to the bar . and to add to the issues is that i get to gym at the end of a tiring day , everyday .

meaning after a 3 hour swimming session ( meaning i have to wake up at 3 am each day ) , then school , then about 5 hours of tuition and then only gym , and i have to walk inbetween all these places , so yah .

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siddhu_r
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Join date: May 2013
Posts: 83

Aragorn wrote:
siddhu_r wrote:
Everything is beginning to slow down now , well not really slow down but its not entirely going the way i want . i have made some progress though . Over head press is at 77 lbs , bench press and squats are at 83lbs , barbell rows is at 116 lbs and deadlift is at 138lbs . I can still go more on the deadlifts but all the other lifts are like stuck ! bench and squat were stuck on 77lbs , just recently pushed it up to 83lbs . Body weight is awesome :) iam at 132 lbs now :) body fat percentage has done down to 6.6%

Most of this seems good but sadly iam not really getting what i want :( my body weight has improved , i've got a bigger chest , i've lost my hunched shoulders but the things that i was targetting havent improved :( my abs , biceps , forearms are all just the same as when i started ! which is just sad ! i've packed on 30 pounds of muscle but pretty much nothing has gone to my abs to biceps or triceps or forearms !

I have gained mass , that is clear . but all that mass in on my shoulders , chest , back , near my neck , are the top of my arms . thing is all this is hardly visible :( very depressing :(

P.S-still working out though . never missed a workout


Well you've made more progress than you had the last two whole months---that is good. Great actually. This is much better progress in body weight and fixed posture.

The fact that you haven't got what you want is because you're still too light to notice a six pack. Hell, the fact that not much of all this mass on your shoulders, back, chest, or traps is because you are so very very badly underweight! It has nothing to do with things not working for you. You were SO incredibly, drastically, unhealthily underweight that you have a long way to go. You are now only drastically underweight. At 6 feet tall you may begin to see abs around 160 lbs and lean. At 6 feet tall, even as a swimmer, you need to be at least 160 lbs. It would be preferable if you were 170 lbs.

You are doing much much better with your body weight. Keep at it. If I am not mistaken you gained 13 lbs in 6 weeks. That is good. That is much better. Keep it up and your weights lifted will start to go up.

Also, technically speaking your squat is now 96 lbs, taking into account the extra body weight you have now from when you were 119 lbs. I agree however, you are not moving as fast as you might--this however is due in large part to the extreme schedule stress of 2 competitive sports and a full study schedule. If you were not swimming you would probably be much much stronger already. You are moving forward, which is better than backwards. Keep your head down and grind on. Kick ass job on never missing a workout yet--that speaks volumes.

You will get there if you don't quit.


thanks :) well yah , so in the last 6 months i gained 13lbs , overall i gained 32 lbs .anyways , yah u guys know my schedule probs . and well , iam guessing that genes plays a part in your abs too ? iam not defending myself , iam just giving examples .

cuz i've got guys who swim with me the tallest being 5ft 10" at hes a hell of a lot skinnier than me , few weeks back we checked and he was 55kg so thats a bit over 110 pounds . thats 22 pounds less than me , and 2 inches shorter but he has all 8 abs :-/ i have many more examples but this guy is the closest to me in terms of height . anyways , i'll keep hammering off the weights :)

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nighthawkz
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Join date: Aug 2012
Posts: 1170

siddhu_r wrote:
The issue is that i dont have a squat rack or anyone to lift the weight onto my back . so basically i have to lift the barbell off the ground , over my chest , over my head , on to my back , then squat 5 times then re-lift it over my head and back down . that whole movement of having to move the bar sorely on my own tires me out much more than the squat does !

Honestly , iam able to squat 83lbs pounds quite easily , but i spend more energy having to move the bar on and off my back , this is restricting me from adding more on to the bar . and to add to the issues is that i get to gym at the end of a tiring day , everyday .

meaning after a 3 hour swimming session ( meaning i have to wake up at 3 am each day ) , then school , then about 5 hours of tuition and then only gym , and i have to walk inbetween all these places , so yah .


Is there any way to improvise squat stands or do a substitute exercise?

(guys, help me out)

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siddhu_r
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Join date: May 2013
Posts: 83

nighthawkz wrote:

Is there any way to improvise squat stands or do a substitute exercise?

(guys, help me out)


others suggested front squats but its not much easier and iam still able to lift more with the back squat , so thats not much of an improvement .

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Aragorn
Level 10

Join date: Feb 2003
Posts: 9399

siddhu_r wrote:
nighthawkz wrote:

Is there any way to improvise squat stands or do a substitute exercise?

(guys, help me out)


others suggested front squats but its not much easier and iam still able to lift more with the back squat , so thats not much of an improvement .


If siddhu can find 2 five gallon paint buckets he can set the bar on top of those and do zercher squats. I think that solves the problem. or it os what I would.recommend anyways.

zercher squats are valuable and combine the benefits of front and back squats.

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nighthawkz
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Join date: Aug 2012
Posts: 1170

I was also thinking of hack squats. OR high rep squats. In any case, being limited to his OHP max for squats and doing sets of 5 is a very unfortunate combination...

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Apoklyps
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Join date: Aug 2012
Posts: 976

nighthawkz wrote:
I was also thinking of hack squats. OR high rep squats. In any case, being limited to his OHP max for squats and doing sets of 5 is a very unfortunate combination...


Agreed, that's why I mentioned power clean into front squats earlier.

If the OP is good with his hands, I've seen a vid where a guy used a thick wooden squat rack that he built. Dude was doing 500+ squats on it, so it seems like it could be safe enough if you do it right.

Some single leg stuff might serve you well, too (e.g. Bulgarian split-squats), but might be a bit of a band-aid solution because I don't know many people who'd recommend you forgo all double-leg training in favour of single-leg stuff.

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siddhu_r
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Join date: May 2013
Posts: 83

sighhhh , really pissed off these days . getting nowhere with my lifting . people say life is like a hill , mine is more like a wall -_- just cant improve at all . all my lifts are stuck now , nothing is going up . my deadlifts were just increasing constantly from day one but now thats stuck too ! its all soo demotivating . before my physique wasnt changing but my weight and strength was increasing but now thats not their either .

just losing all the definition that i had in my muscles , upper abs are entirely wasted , nothing there now except a flat tummy :( weight isnt increasing , height is increasing , muscles dont seem bigger , where are all the calories going !! grrrr , trying to eat more and more but just not getting anywhere . screw my genetics , i know people who dont do s**t and are bigger than me .

there are guys at the gym who deadlift much less than me but have arms bigger than my thighs -_- honestly i dont get where iam going . all i know is i've stopped gaining height , lost muscle definition , lost my upper abs and gained 10kg of weight that seem to have dissappeared into thin air !! whats the point of knowing that i can deadlift 165 pounds when i still look like the guy that got stuck deadlifting 25 pounds !! how wonderful all this is -_- /sarcasm

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1 Man Island
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Join date: Jul 2012
Posts: 1438

Well, sounds like it's time to deload: decrease all your weights 10-15 percent and begin normal progression all over again...

and eat more meat (you know, you'll never stop hearing this, right?).

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siddhu_r
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Join date: May 2013
Posts: 83

1 Man Island wrote:
Well, sounds like it's time to deload: decrease all your weights 10-15 percent and begin normal progression all over again...

and eat more meat (you know, you'll never stop hearing this, right?).


Are you sure about that ? I recall someone saying not to deload and to just work till failure . and yes i know

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Apoklyps
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Join date: Aug 2012
Posts: 976

siddhu_r wrote:
1 Man Island wrote:
Well, sounds like it's time to deload: decrease all your weights 10-15 percent and begin normal progression all over again...

and eat more meat (you know, you'll never stop hearing this, right?).


Are you sure about that ? I recall someone saying not to deload and to just work till failure . and yes i know


Spending a week deloading isn't going to hurt you. It's not a wasted week either. You can use it to really hammer good form in. When is the last time you deloaded?

Who told you that you shouldn't deload and work til failure? Unless that advice has been really taken out of context, that's some pretty bad advice.

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siddhu_r
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Join date: May 2013
Posts: 83

Apoklyps wrote:
siddhu_r wrote:
1 Man Island wrote:
Well, sounds like it's time to deload: decrease all your weights 10-15 percent and begin normal progression all over again...

and eat more meat (you know, you'll never stop hearing this, right?).


Are you sure about that ? I recall someone saying not to deload and to just work till failure . and yes i know


Spending a week deloading isn't going to hurt you. It's not a wasted week either. You can use it to really hammer good form in. When is the last time you deloaded?

Who told you that you shouldn't deload and work til failure? Unless that advice has been really taken out of context, that's some pretty bad advice.


mmm , fine . will be happy to do that . everythings just seeming to get even harder now . Iam not too sure about it . But someone on this forum did tell me not to deload . I used to deload when i couldn't progress past a weight but then i was told not to do that and instead to keep going until failure . well thats what someone on this site said . but if i have to deload ill go with it .

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nighthawkz
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Join date: Aug 2012
Posts: 1170

Could we please focus on the squat issue for a second?

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KvonBabbage
Level

Join date: Aug 2010
Posts: 27

nighthawkz wrote:
Could we please focus on the squat issue for a second?



I have a suggestion. Swap out squatting for Snatch grip Deadlifts and/or power cleans. While not having a squat rack isn't ideal, it's not the end of the world.

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