Sculelos Weight Log and Profile (with pics)

[disturbed311]

Hmmm, I am eating quite a bit... I guess I don't need to cut unless I'm getting flabby which right now I'm still pretty tight.

Today I ate about 6000 cals, and about 275g of protein, although most days I'm more like 5000-5500 cals, and about 250g of protein, maby I need to up my protein intake still?

Yes bro you definitely need to up your protein intake... If you are at 5k calories lets say, and your only getting 250grams of protein, Then that means that only 20% of your diet is Protien ( Protein is 4 cals/gram, 250x4=1000 cals, Then 5000/1000= 20%) I think you need to have at least 35 more towards 40 percent of your cals come from protein.. Just my opinion. Try and see if you can maybe get your protein grams to around 320-350... See where that takes you... Good luck

 

[Sculelos]

Yes bro you definitely need to up your protein intake... If you are at 5k calories lets say, and your only getting 250grams of protein, Then that means that only 20% of your diet is Protien ( Protein is 4 cals/gram, 250x4=1000 cals, Then 5000/1000= 20%) I think you need to have at least 35 more towards 40 percent of your cals come from protein.. Just my opinion. Try and see if you can maybe get your protein grams to around 320-350... See where that takes you... Good luck

Ah, okay I will try that, I will target getting about 325g a day and see were that gets me.

 

[disturbed311]

Yea that would definitely be good because you want to get 1.5-2 grams of protein per bodyweight... You weigh 190 lets say, then 190x1.5= 285 grams of protien minimum... Good luck

 

[Sculelos]

Yea that would definitely be good because you want to get 1.5-2 grams of protein per bodyweight... You weigh 190 lets say, then 190x1.5= 285 grams of protien minimum... Good luck

Yea, I must say I'm carefully monitoring my diet now and have cleaned it up the past few days, quite a few days last month I'm pretty sure I was only around 225-250g per day, while that isn't to bad if I need 300g's or more then it could slow my recovery time, anyways I've been sticking to the 325g+ protein diet and it could be mental but it seems like it's helping with recovery times.

Cottage Cheese, Milk, Tuna and Whey protein have became now much more frequent in my diet. As always I'm hoping for the best, and will see were my diet and training gets me from here.

 

[Sculelos]

Workout #16 7-3-06

Well it's july, as mentioned before I increased my protein intake considerably the past few days and I think it's been helping.

Weight: 186lbs, down 2lbs. I'm pretty sure it's just water weight though since it's been a little cooler lately.

Warmup: Bike to gym followed by biking machine, kinda redundant but the gym ride doesn't get me completely warmed up.

Squats: bwx7, 45x7, 95x2, 105x5x2, 110x3x2: Today I felt even stronger on the squats then before, and have started dabbeling in the 110 area, felt pretty good, probably could of done more 110's if I didn't wear myself out doing lighter weights, next time I'll try to do 110 for 5 reps, 3 sets.

Bench: 95x5, 105x5x2: Nothing special about this really, but then again I'm not really trying to increase my bench right now.

Barbell Rows: 85x5x3: These arn't very hard to do, but they raise my heart rate the most out of any lift, got my heart rate to 170 doing these pretty much each set, then I waited till it got down to about 125 and did it again. I'm pretty suprised that these tax me more then my warmup cycling which I only got up to 150 doing. Probably due to having to keep my back straight while bent over.

Overall Impressions: Looks like I'm advancing at a pretty steady rate, if I do keep advancing at this pace it looks like I could be adding 10lb a week to my squat, if that proves true I should be around 145-150 in my squat by the end of the month, might yet hit my goal of squatting my bodyweight by semptember 6th (19th birthday). Anyways wishing myself goodluck

Edit: Err I just noticed I did bench when I was suppost to do Military Press, guess I will have to do press next time and now my bench/press will be reversed till I'm a dumbass and mix em up again.

 

[Sculelos]

Workout #17 7-5-07

Todays workout was amazing, I felt stronger and performed pretty good. I really think increasing my protein intake from 200-225g a day to 300-350g a day is really helping me out.

Warmup: Same as always, real biking followed by gym biking, bodyweight squats and walking.

Squats: 45x3, 115x3, 110x2, 110x5x2, 115x4, well I'm happy that I was able to do 110 for 5 reps and even happier that could do 115 for 4 reps, it means my progress is even going better then I hoped it would.

Military Press: 70x4, 65x5x2, My press seems stuck, hopefully it will get better when my deadlift and squat get more powerful.

Deadlift: 115x3x5: Took me awhile to do these, but I wanted the bigger weights as I can more easily keep my back straight with em, just did 3 at a time with about a 1-2 minute interval in between sets. Not really a strength issue with doing reps, just a cardio issue as deadlifts get my heart rate up to like 180 and I need to wait till it goes down before I do more, fainting would not be good while doing them I imagine. Probably do the same weight until I can do 5reps (probably be able to do it next time I think).

Anyways I'm happy about todays workout, I thought it went well, I feel pretty damn good right now.

Edit: Forgot my weight, 188lbs today, about my average weight it seems for the moment.

 

[beerdrinker]

Good progress. You may need to start microloading your press in order to make progress. It's just the nature of that lift. Or maybe switch to push press.

 

[Sculelos]

Good progress. You may need to start microloading your press in order to make progress. It's just the nature of that lift. Or maybe switch to push press.

Yea, right now I'm not worried though, if it doesn't start picking up after a few weeks when my squat and deads are pretty high then I'll start getting more advanced with the arms, but I don't expect my arms to make any big gains till my legs and back catch up.

 

[s8nlilhlpr2]

Yea, right now I'm not worried though, if it doesn't start picking up after a few weeks when my squat and deads are pretty high then I'll start getting more advanced with the arms, but I don't expect my arms to make any big gains till my legs and back catch up.

could be technique related. Have you read Starting Strength? If not I can post up most of the advice, but the pics really do help.

Chest UP, Bar firmly on shoulders (not wrists), drive straight up try to hit your nose.

I ran in to a lot of problems pushing the bar too far forward to avoid my face. Very akward press and not efficient. With chest up shoulders up, your head is naturally pushed back, and you can press with no problems.

 

[Sculelos]

could be technique related. Have you read Starting Strength? If not I can post up most of the advice, but the pics really do help.

Chest UP, Bar firmly on shoulders (not wrists), drive straight up try to hit your nose.

I ran in to a lot of problems pushing the bar too far forward to avoid my face. Very akward press and not efficient. With chest up shoulders up, your head is naturally pushed back, and you can press with no problems.

Yea, I own starting strength and have read a lot of it, but didn't really read the overhead press info, so I guess I should do that. Sounds like I Might be pushing to far forward as well, thanks for the suggestion I will make sure to read up on the press.