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Skinny-fat guy becomes slightly bigger fat guy! - Apr. 9 2008 13:31:34
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Strumpus
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Have decided to start a journal, hoping that tracking my progress here will help my motivation and get me some useful feedback and suggestions from more experienced lifters.
I'm 32 and 5'8. Currently 14st 8lbs and a shockingly horrible 24% bodyfat (gauged using Accu-measure callipers). I was always very skinny as a child and teenager (9.5st and single digit bf at 18). Hit the gym at age 19 and worked out for 7 years with enthusiasm but not a clue for training protocol or diet. Got seduced by the HIT one set whole body training routines and was a vegetarian with very poor protein intake. Ended up at about 12st 4-6ish and no longer notably lean.
Left the gym for 4 or 5 years, drank heavily, smoked like a chimney, partied hard, ate shi*te. At January last year, I was about 11st 7ish and 20% bf, unfit, weak and a general physical wreck.
Joined a local fitness gym as a new year resolution, lifted weights haphazardly until I stumbled across this place. About a year ago I got a better routine sorted and improved my diet. Been Bulking up for the past year and increased size and strength a bit (but also bodyfat).
Now it's time to cut some fat as I look pretty blubbery with my top off right now. Getting married in August and would like to be mid-teens bf for then whilst losing as little muscle as possible. Not bothered about being shredded, sliced, ripped or whatever. Long term goals are to be as big and strong as possible without feeling fat (so staying around 15% bf, I guess).
1 year chubby progress pics to follow, plus diet and routine stuff.
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RE: Skinny-fat guy becomes slightly bigger fat guy! - Apr. 9 2008 13:48:44
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Strumpus
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Ok, have been trying to get some decent pics with new camera. I don't have a gift for photography, as you will be able to see. It took me ages to get ones even this good, though, so these will have to do!
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< Message edited by Strumpus -- Apr. 9 2008 14:04:07 >
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RE: Skinny-fat guy becomes slightly bigger fat guy! - Apr. 9 2008 13:52:53
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Strumpus
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Front pic. A bit ropey mirror positioning, but hey-ho.
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RE: Skinny-fat guy becomes slightly bigger fat guy! - Apr. 9 2008 13:54:30
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Strumpus
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Nah, this photo was just too poor quality!
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< Message edited by Strumpus -- Apr. 25 2008 19:24:01 >
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RE: Skinny-fat guy becomes slightly bigger fat guy! - Apr. 9 2008 13:55:25
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Strumpus
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Back pic. Horrifying amount of fat around the kidneys! 
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RE: Skinny-fat guy becomes slightly bigger fat guy! - Apr. 9 2008 13:57:00
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Strumpus
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Legs. The flash really shows the dirty mirror, huh? Oh well.
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< Message edited by Strumpus -- Apr. 9 2008 13:58:16 >
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RE: Skinny-fat guy becomes slightly bigger fat guy! - Apr. 9 2008 15:44:15
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Strumpus
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Might as well start posting up training and diet logs too. Here's yesterday's:
Military press: 57.5kg, 5x5 (This felt ok. Still getting used to handling a barbell overhead. Last couple on final set turned into half-push-presses, but I usually expect that from this movement. Also messed up cleaning the bar for my first set due to not setting my grip properly and did something to my wrist which still hurts).
Smith squat (I know this is a poor option, but my gym has no rack): 75kg + bar, 3x8 (This is appalling, but my legs are really weak, and I find these squats really hard after 5 reps. Have to try to avoid backing out on the last few. Free weights would definitely help my form I think, but also wonder if I could benefit from lower reps).
SLDL: 60kg, 8. 80kg, 6. 100kg, 8
Had more in me for the SLDLs, but was running late, so left it there.
Diet:
8:30am - 75g oats with 3/4 pint skimmed milk. 30g whey.
11:30am - two mackerel fillets on wholemeal bread. Banana. Handful dried apricots.
1:00pm - three weetabix with skimmed milk. 5g CEE, 5g glutamine.
1:15pm - train.
2:15pm - PWO shake (60g whey, 40g maltodextrin, 25g dextrose, 5g glutamine, 5g leucine)
2:30pm - 100g sliced chicken breast. 40g mixed nuts, 2 flour tortillas, banana.
5pm - two poached eggs on one piece of wholemeal toast. 30g whey
8pm - green chicken curry (250g chicken breast and 75g peas cooked in coconut milk and curry paste) with 50g long-grain rice.
10:30pm - 250g cottage with pineapple
Roughly 4000kcals, 340g protein, 350g carbs, 120g fat.
Yeah, not a cutting diet, is it? Am beginning my cut once my supplements arrive and I can find a decent spin bike for about £120. Until then I've just been eating as normal on workout days and trying to keep carbs a lot lower on non-workout days.
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RE: Skinny-fat guy becomes slightly bigger fat guy! - Apr. 10 2008 12:29:39
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Strumpus
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Wednesday's eating:
8:30am - 2 poached eggs on wholemeal toast (1 piece). 30g whey
11:30am - 100g chicken breast on two pieces wholemeal bread. Handful dried apricots. Handful mixed nuts.
2:00pm - tin of tuna mixed with 1 tablespoon extra light mayo and lemon juice. Banana. 5g glutamine, 5g CEE.
5:00pm - 2 poached eggs on wholemeal toast (1 piece) 30g whey
8:00pm - 275g sirloin steak (fat removed), 75g purple broccoli
10:30pm - 250g cottage cheese with pineapple
About 2400 kcals, 250g protein, 100g carbs, 110g fat.
This seems more like a cutting diet to me. It's about what I'll be aiming for when I start this cut properly, but perhaps replacing some of the bread with salad. This is what I've been having on non-workout days for a while now. Keeping cals high on w/o days and low on non-w/o days doesn't seem to be doing much on its own, but I think it's stopped me gaining fat at the rate I was at least.
Now need to buy my spin bike and cissus-drol, add in cardio and cut cals and carbs a bit on w/o days and I hope I'll see results from that...
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RE: Skinny-fat guy becomes slightly bigger fat guy! - Apr. 11 2008 12:19:24
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Strumpus
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Thursday: missed gym session due to some painful ligaments in my left wrist (from my messed-up clean on Tuesday).
9am - 2 poached eggs on wholemeal toast (1 piece). 30g whey.
11:30am - 125g sirloin steak (fat removed) on two pieces wholemeal bread. Handful dried apricots. Handful mixed nuts.
2:30pm - 100g chicken breast. Banana. 5g CEE, 5g glutamine
5:30pm - 2 poached eggs on wholemeal toast (1 piece). 30g whey.
9pm - 300g baked sea bass, 100g sliced twice-cooked potatoes, 100g roast cherry tomatoes, 4 anchovy fillets
Approx 2250 kcals, 250g protein, 120g carbs, 85g fat.
Cals a little bit lower than I would have intended. Didn't realise they were so low until I added them up at the end, and it's only by a small amount, so might be a good thing. Missed before-bed cottage cheese as was knackered after dinner and went straight to bed.
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RE: Skinny-fat guy becomes slightly bigger fat guy! - Apr. 11 2008 15:45:50
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Strumpus
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Back to the gym today:
DB flat bench: 42.5kg, 8, 8, 7 (last rep just wouldn't come for some reason)
Machine crunches: 65kg, 8, 7, 7
Dips: BW+20kg, 8, 7, 5
Behind head DB extensions: 24kg, 3x8
Not totally happy with the session, as don't feel like I pushed myself very hard. Let some reps go that I really should have been able to push out.
Have just swapped DB incline press for DB extensions, and liking them so far. Still gauging the right weight to use and getting used to the form. Will give it a while and see if I notice any effect on my arm size.
Eats:
9am - 4 weetabix with skimmed milk (need to get up earlier to have time for my oats!). 30g whey
12pm - 150g tuna with extra light mayo, 1 tomato, 2 pieces wholemeal bread.
1:30pm - 3 weetabix with skimmed milk, 5g CEE, 5g glutamine
2:15pm - train
3:15pm - PWO shake (60g whey, 40g malto, 30g dextrose, 5g glutamine, 5g leucine)
3:45pm - 125g chicken breast, banana, handful mixed nuts, handul dried apricots (took me half and hour to eat this for some reason)
5:30pm - 30g whey
8:30pm - 300g chicken breast in 2 tortilla wraps (with salsa sauce), 50g refried beans
11:00pm - 300g cottage cheese with pineapple
Approx 3400kcals, 350g protein, 365g carbs, 57g fat.
< Message edited by Strumpus -- Apr. 11 2008 20:54:28 >
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RE: Skinny-fat guy becomes slightly bigger fat guy! - Apr. 12 2008 17:42:58
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Strumpus
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Training today:
Wide pulldowns: 90kg, 4x5 (Substituting these for pull-ups as I'd hit a total wall with them. Am making some progress with these, but very slow. Think this is a real weak spot for me, but will keep plugging away at it.)
Pendlay/Barbell row: 75kg, 4x6 (Am trying to turn these into proper Pendlay rows. Think I've got them nailed except for the last couple of reps per set, when I just can't stop a bit of hip extension or dipping. So, last 2 or 3 reps are halfway between a Pendlay row and the barbell row shown on esrx.com. Getting better on form, though)
Power shrugs: 95kg, 8. 105kg, 8. 115kg, 9. (Wanted ten on the last set, but I just wasn't getting a good hold on them for the 9th rep, so decided I'll just up the weight next week for 8 again).
Inclined DB curls: 18kg, 6, 4 and a tough old negative to finish off my biceps for the day. (Feel like I have very little left in the biceps after working my back, but have been using these just to really finish the arms off.)
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RE: Skinny-fat guy becomes slightly bigger fat guy! - Apr. 12 2008 18:32:09
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nodumbelle
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Hey up  I've got a spin bike you can have for £120, you'd have to pick it up from Aberdeen though
Good luck with the training. You've come to the right place for motivation and advice - and for specialist advice on diet you can ask James 
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RE: Skinny-fat guy becomes slightly bigger fat guy! - Apr. 12 2008 18:50:28
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Strumpus
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Hi, thanks for popping in!
I've found MT invaluable so far. When I think back to what I doing training- and diet-wise before I found this place I can scarcely believe it! Still learning a lot from people here, and I'm sure I will do for a long while yet. I know my diet could do with sorting out a bit more especially, and I think I'll post in the diet forum once I get everything together to start cutting some fat properly.
And, great! I've been looking for a spin bike for that price for weeks and now I hear of one it's in one the most far-flung parts of the UK imaginable! How could you taunt me so?
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RE: Skinny-fat guy becomes slightly bigger fat guy! - Apr. 16 2008 16:09:36
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Strumpus
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Diet as per earlier posts, but with addition of my newly-discovered quark shake: 1 banana, 2 tbps peanut butter, 500ml skimmed milk, 250g quark blitzed in a blender. I am addicted to these things, and struggling to limit myself to one per day!
Anyway, today's gymingness:
OH DB Press: 28kg, 8, 8, 7. - Switched to these because my wrist still hurts and didn't want to have to clean a BB. Couldn't get last rep, mostly because I am a bit wary of this lift since I nearly brained myself with a DB a few years back. I tend to chicken out of pushing for reps when it gets tough. Need to work on that. Not happy to have pussied out of a proper set at all, 3x8 should have been well within my reach. 
Smith squats: 80kg + bar, 5, 5, 2. 60kg, 3. 40kg, 5. This exercise still feels awkward, and my legs still feel weak. Have always had struggles with both strength and stamina in my legs. This could start to get me down a bit if I let it, I think, but need to just keep working at it.
SLDL: 80kg, 6. 100kg, 8. 110kg, 6. 115kg, 2. Had plenty left in my back, but my grip gave out during the last two sets and I'd forgotten to bring my straps. Will go for proper sets at 120kg with straps next week.
Ho-hum. Mixed feelings today. Pleased the switch to OH DB presses felt quite easy, but annoyed at chickening out of a lift. Still not happy with how my legs are coming on, either (well, they're not imo).
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RE: Skinny-fat guy becomes slightly bigger fat guy! - Apr. 19 2008 13:06:05
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Strumpus
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Training session 18.4.08:
DB flat bench: 42.5kg - 3x8 Nice and easy. Finished off with a bunch of upper partials and a slow negative.
Machine crunches: 65kg - 8, 8, 6
Dips: BW+20kg - 8, 8, 6 Some real lactic acid burn kicking in triceps at the end, and couldn't get back up for 7th or 8th rep.
Behind head DB extensions: 26kg - 3x8 Weight felt quite easy, but lactic acid was getting unbearable in tris at the end. Really good triceps pump and burn, though.
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RE: Skinny-fat guy becomes slightly bigger fat guy! - Apr. 20 2008 10:35:09
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Strumpus
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Training on 19.4.08
Wide-grip pulldowns: 90kg - 5x5
Pendlay rows: 80kg - 5. 70kg - 6. 75kg - 2x6. Screwed up this by being unable to count! First set mistakenly put 80kg on the bar, was puzzled why it felt so heavy, so adjusted for 2nd set. Only I miscounted again and took it down to 70kg, which made me puzzled why it felt so light. D'oh!
Smith shrugs: 85kg +bar - 8, 6, 7 Grip was what gave out here. Wanted to do power shrugs, but only found one lifting strap in my gym bag! D'oh again!
Inclined DB curls: 18kg - 6, 4 + 1 slow negative. Again just to finish off biceps. Very little left in them by this stage, and I never seem to have more than 2 ropey sets in me at the end of the session. Decent pump though.
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RE: Skinny-fat guy becomes slightly bigger fat guy! - Apr. 23 2008 16:30:45
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Strumpus
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Been trying to lower cals and carbs a bit more over the last few days, and felt it in the gym today, I think.
OH DB Press: 30kg - 5, 7, 6. First set was a classic case of just starting out half-hearted, and I never got going with it. Improved after that, but the 30kg DBs felt a lot heavier than I expected given that the 28s weren't too bad last week.
DB squats: 40kg, 8, 8, 9. Switched to these because I'd been having pain in both knees so was concerned about the effect smith squats were having. Have had no end of problems with injuries in the knee area the last few years, and last thing I want to do is aggravate it again. These squats were still really taxing, but the motion felt much more natural (except for hitting my feet with the DBs every so often).
SLDL: 80kg, 8. 100kg, 6 (grip going again). 120kg (with straps), 5. Didn't have as much more left in my back as I thought last week. 120kg was starting to feel really tough after 3 reps.
Vom-o-meter was rising drastically at the end - to the extent I actually moved closer to the bin for my last sets just in case. I wanted to have another set at 120kg on SLDL to grind out a few more reps, but decided against it.
< Message edited by Strumpus -- Apr. 23 2008 16:33:40 >
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RE: Skinny-fat guy becomes slightly bigger fat guy! - Apr. 25 2008 19:30:07
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Strumpus
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Training today:
Dumbbell flat bench:
43.5kg - 6. This weight was achieved by trying to stick 1kg DBs into my wrist straps! I realised as soon as I started that this was a silly idea, as I had to concentrate much more on trying to hold my arms so they didn't fall out than on actually moving the weight! By 6 reps they were hanging most of the way out and I couldn't control the set any more. Oh well.
42.5kg - 2x8 And a real slow negative at the end that felt like it hit me nice and hard.
Machine crunches: 65kg - 8, 8, 6
Weight dips: BW+22kg - 8, 8, 5. Wow, pooped for the last set. Sudden and complete failure that took me by surprise a little bit as I tried to get up for the 6th rep.
Behind head DB extension: 28kg - 8, 7, 6. This felt difficult, and there was just no strength left in my tri towards end of second set. Quite an odd feeling, actually, but good.
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RE: Skinny-fat guy becomes slightly bigger fat guy! - Apr. 25 2008 21:06:38
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G.J.H
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Good luck with the journal! Looks like you've got a good bit of muscle behind the insulation
Started spinning this week love it now! Great exercise!
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RE: Skinny-fat guy becomes slightly bigger fat guy! - Apr. 25 2008 21:10:33
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Rosc0PColtrane
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Well done for getting stuck in mate. What's your overall goals?
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