Skinny fat guy's journey

Agent_stiffAgent_stiff Posts: 22E-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

Comments

  • Agent_stiffAgent_stiff Posts: 22E-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: 550A-Class

    welcome to PBB

  • Agent_stiffAgent_stiff Posts: 22E-Class

    @TryandTry101 said:
    welcome to PBB

    Salamat kapatid!

  • Agent_stiffAgent_stiff Posts: 22E-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: 22E-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: 22E-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: 22E-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: 22E-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: 22E-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: 22E-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: 22E-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: 22E-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: 22E-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

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