Look what the 5x5 did to me

[fallingeggs]

My summer story:

Age: 20
Height: 6’0

Pre summer story: Have always been a chubby kid. This time last year I was 195lbs and tested at 31% body fat. I dieted down to 160 and then started to half as lift about four months ago and started the summer at 170.

The summer:
My goal was straight forward – get a six pack eke just lose body fat, was tired of it all.
Lifting – Up till about a month ago it was the normal one body part per week bull shit. But I started the 5x5 program and have been hitting it hard for 6 weeks by now.
Diet: Calories at or around 2200. Lots of whole food protein, moderate fat, and low carbs. Nothing fancy.

One year ago... wow i hate this pic - 195lbs, 31%bf - 34in waist

http://putfile.com/pic.php?pic=main/7/21023554877.jpg&s=f10

Here are a few pics of where i started two months ago. Weight - 170ish

http://putfile.com/pic.php?pic=main/7/21022521785.jpg&s=f10
http://putfile.com/pic.php?pic=main/7/21022510280.jpg&s=f10
http://putfile.com/pic.php?pic=main/7/21022494796.jpg&s=f10


And here are some from a few days ago. Weight - 175ish - 30in waist

http://putfile.com/pic.php?pic=main/7/21022543573.jpg&s=f10
http://putfile.com/pic.php?pic=main/7/21022553685.jpg&s=f10
http://putfile.com/pic.php?pic=main/7/21022564642.jpg&s=f10
http://putfile.com/pic.php?pic=main/7/21022575528.jpg&s=f10


lifts:

Bench- 3x8x115 to 190 on fridays triple
Squat - 3x8x155 to 225 on fridays triple
Dead - 3x8x170 to top set of 265x5 and 1rm of 315
Row - 3x8x95 to top set of 150x5
Push Press - 3x8x70 to top set of 115x5

I followed the 5x5 almost all the way. I added powershurgs (monday), some light, fast power clean (friday), and some hammies, just 3x8 for full leg (wednesday). I did about 30 to 45 mins of cardo after each workout and if i felt like it i came in other days and did half hour of cardio.

I did not quite make it to the 6 pack, but for now i am happy. I am not going to even think about a diet for a few weeks then i will go on a nice lean bulk because i really, really hate cutting. I almost went crazy. I do think i will give it another try in a few months to get off the rest of it.

please ask any question that you want, i am am just putting the basic info up here.

 

[fallingeggs]

just wanted to think Madcow2, Cynical Simian, silver_shadow, Protobuilder, blut wump, biggt, and the motivation from mm107 and Shades McCool - have all showed me a lot... and i am sure i am missing a lot of people

 

[bigboi1]

good job bro...keep hammering away at it and the six pack will come.

 

[silver_shadow]

wow excellent... always nice to see a success story posted

 

[BiggT]

Great work....how are you gonna be lifting the next few weeks?

 

[fallingeggs]

thanks all.

biggt - going to keep with the normal 5x5 and adding in some light 30min cardio here and there. I have PRed every week even on the low cals and i figure i will keep hitting it hard till i stall then take a week off or deload. I am a little sore but still feeling good.

also as for the diet, i am still going to make sure i eat a good amount of protien but i am going to slowly add in all the lost carbs over the next week or two... not just going to go and eat a cake every night even though i really want to.

 

[blut wump]

Nice results. Keep doing what your doing, it works.

 

[Cynical Simian]

Nice strength gains and body comp progress - but how the hell did you manage to gain ~5 pounds on 2200 calories per day?

Anyway, IMO you have the perfect plan with a steady, clean bulk from a low level of bodyfat. If done right, you can probably add 15-25 pounds and not have to cut much after doing so.

 

[gjohnson5]

I partially agree with cynical. At age 20, i'm not so sure why bodyfat is a big fear. I would try to bulk up as much as possible, when high test levels don't cost money... Don't you play pickup games, touch football ,etc?? Just keep bulking up and doing those things for cardio as usual.

 

[fallingeggs]

I have no idea how i gained weight. Might have something to do with the fact that this is the first time that i kept my protien around 200-250g a day and the first time i have done some good weightlifting. My body was new to it all and soaked it all up.