Skinny fat guy's journey

Agent_stiffAgent_stiff Posts: 45E-Class
edited January 23 in Personal Journals

Hi, newbie here, I've been suffering from being a skinny fat all my life, and now i've decided to do something about it.

So, here's the story: I am your typical skinny fat guy. I weighed like 154 lbs. 6 months ago I decided to stop this by myself, so i started doing excercise and dieting on my own for a while. At first i was getting good results, but then i ended up losing weight the wrong way thanks to low calorie diets and weirdo-bizzaro workouts (oh, my ignorance). I lost a lot of muscle and kept some fat (I look like sh*t)

Now i carry some fat (despite looking skinny in my shirts, I have fat rolls when I crouch or do something similar) and have little muscle.

My stats:
Age: 27
Weight: 154 lbs
Height: 5' 7"
% bf I'm not sure, but i guess it's around 20%.

I will post pics soon.

Workout program (stronglifts 5x5):
Workout A:
Squats
Bench
Rows

Workout B:
Squats
OH Press
Deadlift

Accessory workouts - sometimes I do accessory workouts, it depends on the mood.
Pullups (3x10)
Dips (3x10)
Ab roller (3x10)

Weightlifting stats (as of 22 January 2018):
Squats: 176lbs (5x5)
DL: 262.5lbs (5x5)
Bench: 132lbs (5x5)
Rows: 115.5lbs (5x5)
OH: 82.5lbs (5x5)

I perform light 3 sets of 10 reps as my warm-up in each workout.

I'll really appreciate if you could give me any advice.

Post edited by Agent_stiff on
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Comments

  • Agent_stiffAgent_stiff Posts: 45E-Class
    edited January 23

    My typical meal consist of:
    -White rice (1 cup for breakfast and 1 cup after workout)
    -Veggies (around 2 handfuls for lunch and 2 handfuls before workout, these are usually raw cucumber, carrots, capsicum, etc.)
    -Protein (just your usual serving of viand/ulam, chicken, fish, pork, beef)
    -Snacks (taken mid-afternoon, usually 1 apple, 3 oranges, or a pack of wheat crackers)
    - I don't take any supplements aside from vit.c, vit.e, and fish oil

    I think my TDEE is around 2,400 (I just based it from online TDEE calculators). I workout 3 times a week doing stronglifts 5x5 program.

    Post edited by Agent_stiff on
  • TryandTry101TryandTry101 Posts: 628A-Class

    welcome to PBB

    Those who stay will be CHAMPIONS..Stay natty til I can..lol

  • Agent_stiffAgent_stiff Posts: 45E-Class

    @TryandTry101 said:
    welcome to PBB

    Salamat kapatid!

  • Agent_stiffAgent_stiff Posts: 45E-Class
    edited February 6

    Jan 24, 2018 quick update:

    Workout A:
    Squats:
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    132 lbs (10 reps, warmup)
    176 lbs (5x5)

    Bench:
    66 lbs (10 reps, warmup)
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    132 lbs (5x5)

    Rows:
    55 lbs (10 reps, warmup)
    66 lbs (10 reps, warmup)
    88 lbs (10 reps, warmup)
    110 lbs (5x5)

    Accessory:
    Ab wheel (3x10)

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45E-Class
    edited February 6

    Jan 26, 2018 quick update:

    Workout B:
    Squats:
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    132 lbs (10 reps, warmup)
    154 lbs (5x5)

    Overhead Press:
    49.5 lbs (10 reps, warmup)
    55 lbs (10 reps, warmup)
    60.5 lbs (10 reps, warmup)
    66 lbs (5x5)

    Deadlift:
    132 lbs (10 reps, warmup)
    176 lbs (10 reps, warmup)
    198 lbs (10 reps, warmup)
    220 lbs (5x5)

    Accessory:
    Ab wheel (3x10)

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45E-Class
    edited February 6

    Jan 29, 2018 quick update:

    Workout A:
    Squats:
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    132 lbs (10 reps, warmup)
    159.5 lbs (5x5)

    Bench:
    66 lbs (10 reps, warmup)
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    132 lbs (5x5)

    Rows:
    55 lbs (10 reps, warmup)
    66 lbs (10 reps, warmup)
    88 lbs (10 reps, warmup)
    110 lbs (5x5)

    Accessory:
    Ab wheel (3x10)

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45E-Class

    Feb 5, 2018 quick update:

    Workout A:
    Squats:
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    132 lbs (10 reps, warmup)
    170.5 lbs (5x5)

    Bench:
    66 lbs (10 reps, warmup)
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    137.5 lbs (5x5)

    Rows:
    55 lbs (10 reps, warmup)
    66 lbs (10 reps, warmup)
    88 lbs (10 reps, warmup)
    115 .5lbs (5x5)

    Accessory:
    Ab wheel (3x10)

  • Agent_stiffAgent_stiff Posts: 45E-Class
    edited February 6

    Progress notes:
    - Squats and Deadlifts are progressing quite well.
    - Rows is also getting better (tweaked my form a little bit, mas naka push out pa ang hips ko. During bracing I can feel my belly and quads pushing against each other. I hope this makes sense)
    - Unfortunately, bench and overhead press are my weakest. Platueau na ako sa bench press at 137lbs. While, overhead press 1RM is only at 93.5lbs.

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45E-Class
    edited February 13

    Feb 7, 2018 quick update:

    Workout B:
    Squats:
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    132 lbs (10 reps, warmup)
    176 lbs (5x5)

    Overhead Press:
    49.5 lbs (10 reps, warmup)
    55 lbs (10 reps, warmup)
    60.5 lbs (10 reps, warmup)
    77 lbs (5x5)

    Deadlift:
    132 lbs (10 reps, warmup)
    176 lbs (10 reps, warmup)
    198 lbs (10 reps, warmup)
    242 lbs (1x5)

    Current weight: 69kgs (151.8 lbs)

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45E-Class
    edited February 13

    Feb 9, 2018 quick update:

    Workout A:
    Squats:
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    132 lbs (10 reps, warmup)
    181.5 lbs (5x5)

    Bench:
    66 lbs (10 reps, warmup)
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    143 lbs (5x5)

    Rows:
    55 lbs (10 reps, warmup)
    66 lbs (10 reps, warmup)
    88 lbs (10 reps, warmup)
    121lbs (5x5)

    Accessory:
    Pull-ups (3x10)

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45E-Class
    edited February 13

    Feb 12, 2018 quick update:

    Workout B:
    Deadlift:
    132 lbs (10 reps, warmup)
    176 lbs (10 reps, warmup)
    198 lbs (10 reps, warmup)
    253 lbs (1x5)

    Overhead Press:
    49.5 lbs (10 reps, warmup)
    55 lbs (10 reps, warmup)
    60.5 lbs (10 reps, warmup)
    82.5 lbs (5x5)

    Squats:
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    132 lbs (10 reps, warmup)
    187 lbs (2x5)*

    Accessory:
    dips (3x10)

    *Notes:
    I started with deadlifts last night. Sobrang daming tao sa gym. Ended up not finishing last 3 sets of squats. I was already too exhausted (I was no longer using the proper form. I noticed my upper back was rounding and my hips rising first).

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45E-Class
    edited February 13

    Progress notes
    1st week doing Stronglifts 5x5:
    Squat - 88lbs (5x5)
    Deadlift - 132lbs (1x5)
    Bench - 88lbs (5x5)
    Rows - 77lbs (5x5)
    Overhead press - 60.5lbs (5x5)

    8th week on Stronglifts 5x5:
    Squat - 181.5 lbs (5x5)
    Deadlift - 253 lbs (1x5)
    Bench - 143 lbs (5x5)
    Rows - 121lbs (5x5)
    Overhead press - 82.5 lbs (5x5)

    Improvements:
    a. Squat increased 93.5lbs
    b. Deadlift increased 121lbs
    c. Bench increased 55lbs
    d. Rows increased 44lbs
    e. Overhead press increased 22lbs

    Height: 5'7"
    Current weight: 69kgs (151.8lbs)

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45E-Class

    Hindi nakapag workout since Feb 14 til' Feb 19 dahil sa Araw ng Pag-ibig at Chinese Lunar New Year. Bawi today.

    I will be doing workout B later.
    -Squats
    -Overhead press
    -Deadlifts
    -Dips

  • Agent_stiffAgent_stiff Posts: 45E-Class
    edited February 28

    Yesterday's workout:

    Did 4x5 Squat at 176lbs and 1x5 at 198lbs.

    Still no progress with bench press. Still at 143lbs 5x5

    Did pull-ups 3x10 as warm-ups then 5x5 working set (weighted pull-ups).

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45E-Class
    edited February 28

    Quick update on physique:

    -Still skinny fat but may definition na sa arms and legs.

    -I am very happy sa legs kasi may muscles na talaga unlike before na chicken legs.

    -Hindi ako maka pagtake ng pictures dahil busy (after workout need bumalik sa work). Things have been crazy busy. I promise to post pictures when I get the chance. :)

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45E-Class
    edited March 7

    Quick update:

    I was able to pull off 264lbs (120kgs) deadlift for 2 reps.

    I plan to perform squats 2x a week instead of 3x a week. I am already reaching plateau and it is very taxing. No squats on deadlift days.

    Still struggling with bench press and overhead press.
    Bench is stuck at 154lbs (70kgs) 4 reps
    Overhead press is stuck at 88lbs (40kgs) at 4 reps

    Any tips? :)

    Post edited by Agent_stiff on
  • t4g4yt4g4y Posts: 1,931S-Class

    progressive overload :)

  • Agent_stiffAgent_stiff Posts: 45E-Class
    edited March 9

    @t4g4y said:
    progressive overload :)

    I read your journal. Malakas bench press mo. =)

    I am doing progressive overload by adding 2.5kgs each workout. Weakest ko talaga mga pushing exercises. :(

    Subukan ko ulet mamaya mag bench press at 70kgs, 5 reps and OHP at 40kgs, 5 reps. If I fail later, deload ako at 80% next workout.

    Current weight: 66kgs (145.2lbs)
    Physique: Still looks like shit. But legs are getting huge. LOL. Masikip na mga pants ko sa thigh area.
    Diet: Doble na kinakain ko after workout.
    Workout: I am already at my 11th week doing stronglifts 5x5.

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45E-Class

    Quick update:

    I only performed light squats last night at 154lbs (70kgs) for 5x5.

    I tried performing bench press at 154lbs (70kgs) for 5 reps. Waley talaga. 3 reps lang. Will deload tomorrow. Tinapos ko ang bench press 5x5 at 132lbs (60kgs)

    I did assisted pull-ups (3 sets of 10) instead of bent over rows.

  • Agent_stiffAgent_stiff Posts: 45E-Class

    Progress update:

    I finished stronglifts 5x5 for 3 months.

    I definitely got stronger with the program but unfortunately not so much with physique. My legs got big so I guess it's a good thing. All my pants are now tight on my thighs. My Stronglifts 5x5 numbers are as follows:

    Squat 5x5 209lbs (95kgs)
    Bench 5x5 154lbs (70kgs)
    Deadlift 1x5 264lbs (120kgs)
    Rows 5x5 124lbs (56.6 kgs)
    Overhead Press 5x5 99lbs (45kgs)

    Current weight: 147lbs (67kgs)
    Height: 5'7"

    I'm pleased in the gains I have made with Stronglifts. I have only lifted for a year less prior to that off and on and during that time period my knowledge was even less than I have now.

    I plan to proceed with push, pull, and legs workout routine for another 3 months. Warmups sets will still be the same which is 3 sets of 10 reps (lightweights) then proceed with either 8x8 or 5x5.

    The program looks like this (every week, workout will be modified):

    Monday (Push):
    -Flat bench press - 5x5
    -shoulder press machine - 5x5
    -Weighted dips - 5x5
    -Pec deck - 5x10
    -Tricep push down - 4x12

    Tuesday (rest)

    Wednesday (Pull):
    -Deadlift (conventional) - 5x5
    -Barbell rows - 5x5
    -Weighted pull ups - 5x5
    -Wide grip lat pull down - 5x10
    -Alt. dumbell curl - 4x12

    Thursday (rest)

    Friday (legs):
    -Squats - 5x5
    -Dumbell lunges - 5x10
    -Leg press - 5x10
    -Calf raises - 5x10
    -Abductor machine - 4x12

    Saturday (cardio)

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