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    So i started hitting the gym roughly for 6 weeks and have been following the 5x5 program. My stats aren't great atm , but i pretty much started with just the barbell and i'm an ecto ( suxs)

    Barbell Row : I don't even do this tbh , last time i checked it was 35-40
    Squat: 60 ( Hit 60 going up from 20 methodically , but haven't tried more , since i had a knee injury

    Bench/ Machine : 60
    Bench /Without Machine : 35-40 ( Pathetic i know , mainly due to having poor form , i whizzed in and had to reset from 20 to get it down. But climbing up comfortably

    Overhead press : 25-30 ( This is my fav excercise , but i have been stuck at around 30 for ages

    Deadlift : 80 ( Found this to be so easy lol , never stalled. Although i weigh 80kg and now it's getting tough , i only do 5 reps for this


    Accessory Work:
    Barbell Curl : 20KG For 5x5
    Tricep Extension/Machine: 32KG ( i recently discovered the importance of triceps , and not sure how to do skullcrushers , so i use the machine. But i plan on doing skull crushers along the french press

    French Press: Never tried more than 10KG

    Dips/with machine: At 30kg , so i only have to pull 60KG (5x5)


    My yearly goal is to be able to lift x 1.5 by bodyweight for all the compound movements , is that reasonable?

    Deadlift: Min : 120KG Max: 150KG
    Bench: 120KG ( Seems like a lot , can you guys tell me whether it's doable?
    Squat: 120KG ( anymore makes me sick , i hate squats)
    Barbell row: 80KG
    OH Press: 65KG

    Goal for Accessory work:

    Barbell Curl : 40KG?
    Tricep Extension w/Machine: 85KG?
    Skullcrushers: 45-50 KG

    Stats: Height : 6ft 2 / Weight : 81KG / Body Fat : God knows , it was around 12% , now it's somewhere between 16-18%.

    Stats after 1 year (fingers crossed) : Weight : 90-95kg / Body fat : 7-8% ( I have no idea whether this is doable or not , so some advice required for any modifications.

    So far i have bulked around 10KG within 2.5 months , some fat gain was inevitable but i feel like i need to be at least 200 pounds , so 24 more pounds required before i can begin cutting? My upper body is unproportionally smaller than my bottom , so do i just cut right now? or bulk till upper is big enough?

    PS: Sorry for so many questions , i'm quite excited for this journey ,despising the squats though <.<
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    Bump , i know the fitness tsrians are on
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    (Original post by TSR Mustafa)
    So i started hitting the gym roughly for 6 weeks and have been following the 5x5 program. My stats aren't great atm , but i pretty much started with just the barbell and i'm an ecto ( suxs)

    Barbell Row : I don't even do this tbh , last time i checked it was 35-40
    Squat: 60 ( Hit 60 going up from 20 methodically , but haven't tried more , since i had a knee injury

    Bench/ Machine : 60
    Bench /Without Machine : 35-40 ( Pathetic i know , mainly due to having poor form , i whizzed in and had to reset from 20 to get it down. But climbing up comfortably

    Overhead press : 25-30 ( This is my fav excercise , but i have been stuck at around 30 for ages

    Deadlift : 80 ( Found this to be so easy lol , never stalled. Although i weigh 80kg and now it's getting tough , i only do 5 reps for this


    Accessory Work:
    Barbell Curl : 20KG For 5x5
    Tricep Extension/Machine: 32KG ( i recently discovered the importance of triceps , and not sure how to do skullcrushers , so i use the machine. But i plan on doing skull crushers along the french press

    French Press: Never tried more than 10KG

    Dips/with machine: At 30kg , so i only have to pull 60KG (5x5)


    My yearly goal is to be able to lift x 1.5 by bodyweight for all the compound movements , is that reasonable?

    Deadlift: Min : 120KG Max: 150KG
    Bench: 120KG ( Seems like a lot , can you guys tell me whether it's doable?
    Squat: 120KG ( anymore makes me sick , i hate squats)
    Barbell row: 80KG
    OH Press: 65KG

    Goal for Accessory work:

    Barbell Curl : 40KG?
    Tricep Extension w/Machine: 85KG?
    Skullcrushers: 45-50 KG

    Stats: Height : 6ft 2 / Weight : 81KG / Body Fat : God knows , it was around 12% , now it's somewhere between 16-18%.

    Stats after 1 year (fingers crossed) : Weight : 90-95kg / Body fat : 7-8% ( I have no idea whether this is doable or not , so some advice required for any modifications.

    So far i have bulked around 10KG within 2.5 months , some fat gain was inevitable but i feel like i need to be at least 200 pounds , so 24 more pounds required before i can begin cutting? My upper body is unproportionally smaller than my bottom , so do i just cut right now? or bulk till upper is big enough?

    PS: Sorry for so many questions , i'm quite excited for this journey ,despising the squats though <.<
    So your goals should be S/B/D of something like 125-140/80-100/160-180 for a 1rm somewhere around that.

    Your weight target is fine however there is no chance in hell you're going to be 7-8% bf. There might be 1 person on TSR that big.

    If you've seriously gain 10kg in 2.5months, chill on the eating. Gain around 1lb a week.

    Don't bench on a Smith machine or other.

    Eat, sleep, lift repeat. Watch lots on YouTube about form, imo the more powerlifting channels are far superior to others.

    Don't cut in the first year. Keep adding weight to the bar.

    Film yourself regularly, post on here for comments

    Think das it

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    (Original post by Angry cucumber)
    So your goals should be S/B/D of something like 125-140/80-100/160-180 for a 1rm somewhere around that.

    Your weight target is fine however there is no chance in hell you're going to be 7-8% bf. There might be 1 person on TSR that big.

    If you've seriously gain 10kg in 2.5months, chill on the eating. Gain around 1lb a week.

    Don't bench on a Smith machine or other.

    Eat, sleep, lift repeat. Watch lots on YouTube about form, imo the more powerlifting channels are far superior to others.

    Don't cut in the first year. Keep adding weight to the bar.

    Film yourself regularly, post on here for comments

    Think das it

    Posted from TSR Mobile
    Thanks for The advice appreciate it. why is it hard to have tht bf at 200 pounds?
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    (Original post by TSR Mustafa)
    Thanks for The advice appreciate it. why is it hard to have tht bf at 200 pounds?
    Cause its enormous

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    (Original post by Angry cucumber)
    Cause its enormous

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    ny LBM is around 150 pounds , so I need to gain 50 pounds of muscle?
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    (Original post by TSR Mustafa)
    ny LBM is around 150 pounds , so I need to gain 50 pounds of muscle?
    Which is a lot...
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    (Original post by TSR Mustafa)
    ny LBM is around 150 pounds , so I need to gain 50 pounds of muscle?
    You might only gain 30lbs of muscle in your whole training life, it's a lot, so don't expect to gain 50 in one year.
    You can expect to gain around 15lbs of muscle in your first year if you do everything right, then about half that number for each year after that. So usually around 15lbs in your first year, around 7lbs in your second year, around 4lbs in your fourth year, around 2lbs in your fifth year, around 1lb in your sixth year, then after that you are scraping for ounces of muscle.
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    (Original post by Squats and milk)
    You might only gain 30lbs of muscle in your whole training life, it's a lot, so don't expect to gain 50 in one year.
    You can expect to gain around 15lbs of muscle in your first year if you do everything right, then about half that number for each year after that. So usually around 15lbs in your first year, around 7lbs in your second year, around 4lbs in your fourth year, around 2lbs in your fifth year, around 1lb in your sixth year, then after that you are scraping for ounces of muscle.
    Would gaining 15 pounds make a noticeable difference , doesn't seem like much. Also if this the most i can gain of lean muscle , how can i lose my body fat whilst increasing my lbm?
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    (Original post by TSR Mustafa)
    Would gaining 15 pounds make a noticeable difference , doesn't seem like much. Also if this the most i can gain of lean muscle , how can i lose my body fat whilst increasing my lbm?
    Gaining 15lbs of muscle will make a massive difference.
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    (Original post by TSR Mustafa)
    Would gaining 15 pounds make a noticeable difference , doesn't seem like much. Also if this the most i can gain of lean muscle , how can i lose my body fat whilst increasing my lbm?
    15lbs of lean muscle is a massive amount. You are better off lean bulking then cutting fat later than trying to recomposition.
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    (Original post by Squats and milk)
    15lbs of lean muscle is a massive amount. You are better off lean bulking then cutting fat later than trying to recomposition.
    Yeah thats currently the plan , although i went and bulked too much , so reducing my calorie intake now.
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    Week 1 update :

    Monday : Had to get a new squat neck pad , so couldnt do squats.

    Deadlift: 80KG , i only do 5 reps for these since doing 5 sets with squats is too much strain on my back. Although , im certain my form is pretty iffy , so i will have to re-evaluate on Monday.

    OH Press: Improved to 25 , from 15 . Took me around 4 weeks to gain this strength increase. Nearing 30KG atm. Also , i am starting to have some rotator cuff problems particularly at night , but by now they seemed to have subsided

    Barbell Row ( since i couldn't squad , i just added in rows. 30KG ( 5X5 )

    Wednesday: Couldn't squat on Monday , since i need to use a neckpad for squatting.

    Squats: 50KG (5x5) , since this was my first time doing squats in a while , i had some really sore quads for 5 days , therefore causing me to reduce my sets to 3X5 , but at a higher weight. Also , i seem to be getting some sort of psychological fear of squatting the harder it gets :l (

    Bench Press: 30KG (5x5) ( Started from a low weight , since my previous form was utter crap)
    Started benching properly and also made sure the bar was low enough , so i was actually working the chest muscles rather than my triceps

    Deadlift : 85KG ( My form was probably worse on Wednesday)
    5 reps once again and quite easy.



    Friday:
    Bench Press: 32.5KG (5x5) ( Started from a low weight , since my previous form was utter crap) Started benching properly and also made sure the bar was low enough , so i was actually working the chest muscles rather than my triceps

    Barbell Row : 30KG ( CANT INCREASE THIS , HATE IT)Squat: 52.5KG (3V5 ) Since i was suffering from insanely sore muscles.


    Accessory after every compound workouts:

    Skullcrushers 5x5 (Just started these , instead of using the machine to work triceps.

    Barbell curls 5x5


    I will incorporate HIIT workouts , not sure if i should do them after all my lifts , or dedicate a day just for them. Also worried that the intensity of HIIT will lead to lots of plateaus.
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    A few things

    HITT isn't going to help your recovery.
    You don't need a pad to use for squatting, if you do you're holding the bar wrong
    Video your form on all the major lifts - post them up on here and we can help you make some sweet gainz
    What's your diet like atm?
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    (Original post by Angry cucumber)
    A few things

    HITT isn't going to help your recovery.
    You don't need a pad to use for squatting, if you do you're holding the bar wrong
    Video your form on all the major lifts - post them up on here and we can help you make some sweet gainz
    What's your diet like atm?
    My diet is pretty random , i bought stuff and begining this one from Monday , but the issue is the calories are too high i think.

    MEAL PLAN:TOTALS: 3,500 calories, 350g protein, 380 g carbs, 82 g fat

    BEFORE BREAKFAST1 :scoop whey protein (mix in water)1 medium banana

    BREAKFAST:2whole eggs + 2 egg whites 2 cups cooked oatmeal

    MORNING SNACK8 oz. low-fat cottage cheese + 1 cup sliced pineapple6 whole-wheat crackers + 1 Tbsp. peanut butter

    LUNCH8 oz. turkey deli meat 2 slices whole-wheat bread (make sandwiches; feel free to add low-fat mayo and/or mustard)2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette

    PREWORKOUT SNACK1 scoop whey protein (mix in water)1 large apple


    POSTWORKOUT SNACK2 scoops whey protein +1 scoop casein protein (mix in water)1 medium plain bagel + 2 Tbsp. jelly

    DINNER8 oz. top sirloin1 large sweet potato1 cup chopped broccoli2 cups green salad +2 Tbsp. salad dressing (olive oil and vinegar)


    NIGHTTIME SNACK1 oz. English walnuts (3)
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    Why so many calories and insanely high protein?
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    Swap the post workout snack to 150g chicken breast + 100g (uncooked) rice and have 2 or 3 bananas preworkout instead of the apple.
 
 
 
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