Hey all,
I started properly hitting the gym in October 08, my workout plan was based on Rippetoe's Starting Strength book. I also read through the FAQ for the book on the web, done by Kethnaab. And my diet was put together by a friend.
While I have been working out, I have also been going to a biokineticist in the gym to take measurements every month. I have noticed a lot of strength gains and size increases plus a decrease in body fat, however one thing that is bugging me is my stomach? it keeps getting bigger! How is it that I am loosing BF but my waist is increasing? Is the person taking my measurements high or something? Is it to due to bloating?
My workout plan in October was as follows:
Workout A
Squat 3 X 5
Deadlift 1 X 5
Bench 3 X 5
Workout B
Squat 3 X 5
Clean 5 X 3
Press 3 X 5
I alternate the workouts from Monday, Wednesday and Friday. Tuesday and Thursday I do Cardio. I do a high intensity cardio workout for 15 min (1 min warm up) keeping my heart rate between 150 & 170. Then I do a low intensity cardio workout for 30 min keeping my heart rate between 128 and 138. Normally I do the cardio on that air walking thing or sometimes I run.
My stats by the end of October were as follows:
BF % = 23.1
Weight = 70.4 KG
Muscle Mass = 34.7 KG
Measurements:
Waist = 85.5 CM
Hip = 94.5 CM
Thigh = 53.2 CM
Forearm = 28 CM
Calf = 35.6 CM
Chest = 93 CM
Shoulders = 103 CM
By February I had definitely become stronger in my lifts and I had started adding the "fluff" exercises to the workout. This is what it looks like now:
Monday - Workout A
Squats - 3x5
Bench - 3x5
Incline Dumbell press - 2 x 8
Deadlift - 1x5
Dips - 2 x 8
GHR - 2 x 12
Abs
Tuesday
Cardio
Wednesday - Workout B
Squats - 3x5
Standing Press - 3x5
Rows 3x5
Pullups - 2 x 8
Abs
Thursday
Cardio
Friday - Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 2x5
Incline Dumbell press - 2 x 8
Dips - 2 x 8
Hammer Curls - 2 x 8
TriEx - 2 x 8
My next measurements looked like this: (please bear in mind that I did take 3 weeks off in December for holidays
)
BF % = 16.7
Weight = 73.1
Muscle Mass = 42.9
Measurements:
Waist = 91 CM
Hip = 94.5 CM
Thigh = 55.6 CM
Forearm = 28.2 CM
Calf = 36.8 CM
Chest = 93.8 CM
Shoulders = 105 CM
Have you noticed my waist size increasing?!?!
This is my eating plan:
DAILY MENU.......................|Calories|.....|Protein |.......|Fat..|.....|Carbs.........|
Meal 1: Pro/Carb
2 cup oatmeal.....................|218.8|.......|5.8...| .........|2.8..|......|42.6.........|
1 egg ................................|111.6|.......|10. 05|.........|7.5..|......|0.975.......|
1 lecithin............................|45....|...... .|0......|.........|5....|.......|0............|
2 Tbsp Brown Sugar.............|22....|.......|0......|........ ..|0....|......|5.5..........|
Meal 2: Pro/Fat
2 whole eggs......................|223.2.|......|20.1..|.. .......|15..|........|1.95........|
salad (1 tomato, half an onion,
lettuce)
1 lecithin...........................|45......|..... .|0......|.........|5....|........|0............|
Meal 3: Pro/Carb
1 hadock fillet (150g)...........|316.08|......|72.72.|........|2. 8..|........|0...........|
2 cups Brown Rice (cooked)...|430.08|.....|10.06.|........|3.52.|... .....|89.54.....|
Meal 4: Pro/Fat
170 g tuna..........................|171.53|.....|42.5.. |........|0.17..|.......|0...........|
2 Tbsp Full Fat Mayonnaise....|206.....|.....|2.....|.........|22. ...|........|0..........|
2 Tbsp Olive Oil....................|245.16|.....|0......|..... ....|27.24|.......|0..........|
Salad (1 tomato, half an onion,
lettuce)
1.5 Tbsp. Flax Seed Oil .........|122.58|.....|0......|.........|13.62|... ....|0..........|
WORKOUT
Meal 5: PWO Nutrition Pro/Carb
2 Scoops Whey Protein..........|240....|.....|48.....|.........| 4.....|.......|3...........|
100g Carb Shake.................. |400...|......|0......|.........|0.....|.......|10 0........|
(50% dextrose/50% maltodextrin)
Meal 6: Pro/Carb
1 cup brown rice..................|107.52|......|2.515.|...... ..|0.88..|......|22.385....|
Raisins (about 30)................|51.36..|......|0.48...|....... |0.......|......|12.36.....|
Meal 7: PPWO Pro/Carb
2 x 150g chicken breast........|495....|.......|90......|.......|15 ......|......|0..........|
2 potatoes.........................|296.32|.......|6 .12....|.......|0.32...|......|67.24....|
Veggies (peas and carrots)
TOTAL..............................|3747.23|...... |310.345|.......|124.85|......|345.55...|
PERCENTAGE OF CALORIES.......................|33.13%|......|29.9 9%.|.......|36.89%|
Any criticism on my program is also very welcome.
Please help me understand what is going on. Any help will be greatly appreciated!