A little Asian Kid's Journey for Mass...and Self Confidence

[smallasian721]

Hey guys. My name is Joseph... here's some background about my interest of lifting weights.

At about Fall of Last Year, I was an overweight (5 feet 4 inches, 141 pounds), unathletic, chubby ASIAN kid, always picked last for teams, and teased constantly, both about my race and my weight. I was also very sensitive, and hated being fat, however, I was naturally very hungry, lacked discipline, and knew nothing about nutrition (Hell, I thought Frosted Flakes were good for you, cause the commercials said so).

One day, a group of girls in lunch started teasing me ruthlessly, about my weight. Chubby Chong, they called me. Being very sensitive at that time, I broke into tears, and at home that day, I took a good look at myself in the mirror. I decided once and for all I would try to change my weight. I convinced my dad to buy a treadmill, and every day, I would run 3 miles a day, as fast as I could. Also, I started learning the calorie values of all my foods that I ate, and started counting calories.

At first, all went well. For about 2 months, I ate about 1600 calories a day, and ran 3 miles a day. I began dropping weight incredibly fast, and all was well. However, as I dropper weight even faster, I began to always sense that I was still chubby. I slashed calories further, to 1200 calories a day, and ran even more. I began losing weight (and muscle, although I didn't realize it, alarmingly fast.) Soon, my friends and family began telling my I was slowly wasting away.... But I slashed calories even further.

Anyway, to make a long story short, I went from 5 ft 4 inches @ 141 pounds, to 5 ft 5 inches @ 95 Pounds in about 4 months. I was sick, pale, tired all day, and severely anorexic. I estimated at that low low time, I was eating about 800-900 calories a day. I dreaded every little calorie, and even wouldn't use mustard. I lost so much muscle, and energy, that getting up out of a chair, or walking would become a difficult and draining task to me. Eventually, everyone at school became concerned. I knew it was time to change, when the school counselor and my parents talked to me and told me that if I didn't do something about it, they would have me confined to a hospital.

So I started forcing myself to eat gradually more and more calories.. 1000 this week, 1200 next week, then 1400, then 1600. At this time, I began to fall in love with weight lifting, as my friend who was concerned about me told me to lift weights and eat as much red meat as I could get my hands on, to grow big and athletic. (Which Is what I really wanted in the first place).

So over the summer, I began going to my gym, and researching weight lifting. My first attempt at the squat and bench press just BLEW ME AWAY. My max squat- 55 Pounds. Yes. Thats right. 55 Pounds. Max Bench- 50 Pounds. After 2 months over the Summer, however, by eating 2200 calories a day, and lifting weights with a fairly crappy routine, my bench went up to 85 Pounds, and my squat went up to 105. By then, I had gained about 10 Pounds, weighing in at 105.

Now, as school has started, I immediately signed up for weight lifting as my elective. I plan to have it as my elective for the next 3 years, throughout my high school. In this time, I plan to change my life, gain mass, and finally, gain the self confidence I have wanted for so very long.

LET THE JOURNEY BEGIN...

[smallasian721]

Ok, so here's the basics-

Current Lifts-
Max Squat ATG- 155 Pounds
Max Bench- 115 Pounds
Max Deadlift- Just STARTING THESE...
Pull-Ups- BWx8
Chin Ups- BWx12
Military Press- 75x2 Pounds
Rows- Just STARTING THESE...

Since my weight lifting class relies on a 5 day (very bad) split, I have adjusted the split to not overtrain muscles. I will be cheating the coach at times, and I just hope he doesnt notice. The problem is, because there are so many people in weight lifting class, I have acess only to either a squat rack on mondays and fridays, and a bench press on tuesdays and thursdays. I can't get to both at once.

On Saturday, I go to my gym, which has no squat rack (WTF), but a good bench press.

Here is my program.
This program is sort of based on Rippetoe's, using the same progression method. I use 3x5 sets across, except where specified. If I can attain all reps of all 3 sets, then I raise the weight next week. If I cannot, with good form, then I stay on the same weight.
Monday-
Squat 3x5
Bent-Over Rows 3x5
Deadlift 1x5

Tuesday-
Bench Press 3x5
CG Bench Press 2x5

Wednesday-
REST

Thursday-
Military Press 3x5
Bent Over Rows 3x5
Weighted Crunches 1x15
Leg Lifts 1x15

Friday-
Squat 3x5
Deadlift 1x5

Saturday-
Bench Press 3x5
CG Bench Press 2x5

Plan of Progression- After achieving Every Rep of Every Set for exercises, raise the weight 5 pounds. If all Reps are not achieved with good form, continue at the same weight next session.

[smallasian721]

I have recently been doing a program for about 7 weeks, but I have recently plateaued for about 3 weeks on it, especially on the bench press. I am going to start over on this program, dropping to about 70 percent of my 5RM and working myself back up in increments of 5 pounds, until I plateau. After I plateau... well, I guess I'll reset and work up again.

Heres the plan for this week.
This Week-

Thursday-
Military Press
55 Pounds 3x5
Bent Over Rows
45 Pounds 3x5
Weighted Crunches x15
50 Pounds 1x15
Leg Lifts 1x15

Friday-
Squat
95 Pounds 3x5
Deadlift
95 Pounds 1x5

Saturday-
Bench Press-
85 Pounds 3x5
Close Grip Bench Press-
75 Pounds 2x5

Next Week-

Monday-
Squat
105 Pounds 3x5
Bent Over Rows
55 Pounds 3x5
Deadlift
100 Pounds 1x5

Tuesday-
Bench Press
90 Pounds 3x5
Close Grip Bench Press
75 Pounds 2x5

Thursday-
Military Press
60 Pounds 3x5
Bent Over Rows
65 Pounds 3x5

Friday-
Squat
115 Pounds 3x5
Deadlift
105 Pounds 1x5

Saturday-
Bench
95 Pounds 3x5
Close Grip Bench Press
85 Pounds 2x5

WEEK 3!!!

Monday-
Squat
125 Pounds 3x5
Bent Over Rows
70-75 (Not Sure Yet) Pounds 3x5
Deadlifts 110 Pounds 1x5

Tuesday- TODAY I WILL BE NEAR MY CURRENT 3x5 and 2x5 RM MAX FOR BENCH PRESS AND CG BENCH!
Bench Press
100 Pounds 3x5
Close Grip Bench Press
85 Pounds 2x5

Thursday- TODAY I WILL BE ABOUT AT MY CURRENT 3x5 RM MAXIMUM FOR MILITARY PRESS. HOPEFULLY, IT WILL BE EASY THIS TIME. NEXT THURSDAY IS DO OR DIE 5RM BREAKING DAY!
Military Press
65 Pounds 3x5
Bent Over Rows
60 Pounds 3x5

Friday- TODAY I WILL BE NEAR MY CURRENT 3x5 RM MAXIMUM FOR SQUAT! NEXT MONDAY IS DO OR DIE SQUAT PR BREAKING DAY AT 140 3x5!
Squat
135 Pounds 3x5
Deadlift
110 Pounds 1x5

Saturday- This is IT! DO OR DIE DAY... TO SEE IF I CAN BREAK MY PREVIOUS 5RM! HOPEFULLY THIS RIPPETOE'S VARIATION WILL LET ME!
Bench Press
105 Pounds 3x5
Close Grip Bench Press
90 2x5





So on so forth...
My current 3x5RM right now is what I'd estimate to be...
Bench Press-102.5 3x5
Squat- 135 3x5 ATG
Military Press 65 3x5

Therefore, on WEEK 3 of this program, I will be near all of my current 5RM, and hopefully, I will surpass them. WISH ME LUCK!


Tommorow is Thursday, or my first workout on this program. Its going to be a REALLY easy day. Im probably just gonna do my 6 sets, and stroll merrily out of the weight room.

[The Real Deal]

good luck man. always great to see another asian lifter. you're smart starting at 14, you'll be a beast when you get older!

[smallasian721]

Hehe.. Thanks.

Ok, currently, I am 5 feet 5 inches, and 119 pounds, 13-15 percent BF.

I will be eating 2200 calories a day when my weight used for exercises starts getting higher. I usually get somewhere between 150-200 grams of protein a day.

I calculated my calorie requirements to be 1700, because I am sedentary throughout the day, and I am endo-meso body type.

My question is- While I am starting out really low on weights, should I still eat an excess of calories?

[littlechick]

Hehe.. Thanks.

Ok, currently, I am 5 feet 5 inches, and 119 pounds, 13-15 percent BF.

I will be eating 2200 calories a day when my weight used for exercises starts getting higher. I usually get somewhere between 150-200 grams of protein a day.

I calculated my calorie requirements to be 1700, because I am sedentary throughout the day, and I am endo-meso body type.

My question is- While I am starting out really low on weights, should I still eat an excess of calories?

yes

[smallasian721]

Ok, Thanks. I suppose I will eat 1900-2000 calories during this time, and then bump it up to 2200-2300 when I start doing near my current 5RM again.

[littlechick]

Ok, Thanks. I suppose I will eat 1900-2000 calories during this time, and then bump it up to 2200-2300 when I start doing near my current 5RM again.

as far as I have been told, you need to eat, do it slowly, see how your body responds, but eat above your maintenance....

[StrongT]

wish u all the best man...

good thing u used all the teasing u got in school as a motivation...

congrats again...

[smallasian721]

Thanks, StrongT. I wish you all the best, and wish me luck =)

[smallasian721]

Ok, so my first workout...

Military Press 55 Pounds 1x5 1x5 1x5

Bent Over Rows 45 Pounds 1x5 1x5 1x5

Done.

Wow... after doing 70-75 pounds on the military press, 55 pounds feel so light. It's almost disheartening, using so little weight. However, I guess it's necessary to only start out with 70 percent of your 5RM on Rippetoe's.

Could I ask someone just WHY I need to reset my weights to such a low weight at first on Rippetoe's? I pisses me off using so little weight for my first 2 weeks or so.

Diet For Today-

Upon Waking Up- 5:00 AM 1/2 scoop whey... 10g protein, 50 calories.

30 Minutes Later- 5:30 AM 3 oz Chicken Breast 24g protein, 100 calories.
1 Slice WW Bread, 80 Calories 3g Protein
1/2 cup SugarFree Pudding- 70 Calories 4g Protein
1/2 of a Low Sugar Granola Bar- 70 Calories 2g Protein
2 Egg Whites 30 Calories 6g Protein

8:45 AM (Between Classes at School)
3 Hardboiled Eggs 230 Calories 19g Protein
1.5 TableSpoon of Peanuts 70 Calories 3g Protein

11:05 AM Lunch
4 Slices Turkey 100 Calories 24g Protein
1 Slice WW Bread 80 Calories 3g Protein
1 Small Cookie 50 Calories (Bah, I have no discipline... my friend gave it to me)

12:40 PM Post Workout (Why the hell do I need postworkout? Oh well, I ate it anyway.)
1 Granola Bar 120 Calories 2g Protein
1/2 scoop Whey 50 Calories 10g Protein
A REALLY SMALL POSTWORKOUT...BECAUSE I REALLY DIDN'T HAVE A WORKOUT...

1:35 Snack
2 Slices Turkey 50 Calories 12g Protein

3:30- Right Now
4 Slices Turkey 100 Calories 24g Protein
1 Slice WW Bread 80 Calories 2g Protein
1/2 cup SugarFree Pudding 70 Calories 4g Protein
1/2 TBSP of Peanut Butter 2g Protein 50 Calories

Thats my diet so far... As you see, I am aiming for 1950 Calories today, and my protein intake is definitely in check...

[T0R0NT0]

Ok, Thanks. I suppose I will eat 1900-2000 calories during this time, and then bump it up to 2200-2300 when I start doing near my current 5RM again.

Id do more even..

to be a horse you must eat like a horse.

[smallasian721]

yeah... i might think about doing more...

I just don't see the point of getting unnecessary bodyfat when im still doing only like 70-80 percent of my current 5RM. THERE IS NO WAY I CAN INDUCE GROWTH WITH THAT, LMAO... I think Ill wait until the weight actually starts feeling heavy again, before I start eating like an animal.

[smallasian721]

Friday-

Wow... I slept through this workout...
Squats 95 3x5
Deadlift 95 1x5

Deadlifts were harder than I thought, though... but still REALLY easy. Damn, i just want to go back to heavy weight now. It feels like everything im eating goes to fat these days.

Diet is in check... it's 4:00PM, and ive already gotten 100+ grams of protein.

My god, its so annoying using 95 pounds again in squats. Some fkher came up to me and told me "Why the hell are you using a girl weight"... I can't wait til im a monster squatting 3 plates.

He fkhing uses 225 pounds and does a goddamn quarter squat. I swear, he doesn't even go down 5 inches. When I ask him to try it deep, he says "Nope, it's bad for your knees".... Pansy.

[The Real Deal]

He fkhing uses 225 pounds and does a goddamn quarter squat. I swear, he doesn't even go down 5 inches. When I ask him to try it deep, he says "Nope, it's bad for your knees".... Pansy.

dont worry about it. there are always dicks ego lifting. usually they're the ones that get no where.
keep up the good work.

[smallasian721]

Thanks bro, gets so disheartening using such a light weight... but I need to deload my CNS... im feeling really lightheaded and tired these days, and i hadn't made gains in 3 weeks.

[smallasian721]

I woke up this morning, looked at myself in the mirror, and felt fat. And then, I stepped on the BF Scale and it read 16% BF... and then my mom said "Hey, you need to watch it, your getting rounder in your face"... I basically just got fat off of 8 weeks of fkhing 2300 calories. Pretty much, i gained 6 pounds of fat and 20 pounds on my bench press, probably newb gains anyway. What ABSOLUTELY CRAPPY RESULTS. I almost feel like quitting, and I feel burnt out.

Damn, I just want to go on a cut. Apparently, im a former fat boy, who packs on lard faster than you can eat a doughnut. Im dropping calories to 1750-1800 for now (I will bump it to 1900 when workouts get hard), and eating carbs only around breakfast, and minimal other carbs during the day. I will not exceed 150g of carbs a day.(I will be eating cabs around workouts, also, but only when they get harder. I probably don't want to cut when my lifting weights are so light, but ill eat at or a tiny bit above maintenace. Im figuring my maintenance is 1700 calories, so Ill eat 1750.

Proteins and fats every meal of the day, except breakfast now.

LIFE SUCKS... everything I do just seems to make me feel weaker and fatter like I was before.

Going to do my super light deload bench workout later.... What a pain. Not even a good workout to look forward to.

And hears my diet so far-

Breakfast-
1/2 scoop whey. 50 calories 10g protein
1 slice light double fiber high protein bread 40 calories, 5g fiber, 4g protein.
1/2 of a small banana. 50 calories.

I didn't feel like eating. Felt so depressed. Just sat down in my room and moped for 2 hours.

Later- 2 pork steaks. 150 calories, 15g protein

Now- 10:30-
1.5 TBSP Peanut Butter 6g protein 130 calories
1 1.5 oz Chicken Breast Tender 50 calories 12g protein
1 slice low Carb Bread (Same as above)
1/4 of an apple. (For vitamins)

[littlechick]

no offense, but with your current attitude, you wll go nowhere...
the weights will go up, and you will gain size as a result of it. I think you are being a little hard on yourself, and excpecting alot...just keep going at it, and the "fat" that you see, will become muscle...just eat, and lift...stop worrying about it....

[wh0died]

What do you mean "APPARENTLY, im a former fat boy, who packs on lard faster than you can eat a doughnut."? Are a former fat boy or not? Stop whining about ****ty genetics. Some of us are not the greatest physical specimens naturally. Deal with it. Don't quit, man. You have all of us pulling for you.

[smallasian721]

no, im never gonna quit... I already predetermined that. No matter what. If getting ripped involved spending 9 hours in a gym, and cutting your wrist with it, I would still do it. I didn't whine, either. I did something about it. I just cleaned up my diet even further, and reexamined. For now, I plan to consume 1800 calories a day, putting me about 50 calories above maintenance. Then, when weights get heavy again, I will go to 1900-2000 calories, or 200-300 above maintenace, giving me a slow slow bulk.

Loading days- 1800 calories. 40% Fat 40% Protein, 20% Carbs
Days where I can still get 3x5- 2000 calories. 30% Fat 40% Protein 30% Carbs
Days where I fail to get 3x5- 2050 calories. 20% Fat 40% Protein 40% Carbs

I will do my best to mantain 95% cleanness, and limit carbs to before, after workouts, and breakfast. Every other time is still protein/fats combination. And Yes, I KNOW I am a FFB (Former Fat Boy). I am also endormorph. For so long, everyone was telling me to eat 2600+ calories, and guess what, I got fat off of 2200-2300. But Ill try my damn best to get past my genetics and move mountains of weight.

Today-

Bench Press 85 3x5
Close Grip Bench Press 75 3x5

All done in about 20 minutes =)

Easy as hell... considering my 5RM Max is 105... currently.
This is a lot worse than doing my RM Maxes. It tortures me to move substandard weight. But it's what I have to do, and Im determined to stick it through.

Im weak, but Ill try my damn'd hardest to change that.

PS- Thank you guys so much for your encouragement. It really helps me a lot.

[determined88]

Hey man, I know *exactly* how you feel. I'm Asian too, but I'm more unathletic, more overweight, and I didn't even get picked last for teams because I was too embarassed to even play. I'm just glad you've realized that you can change for the better while you're still young, and not miss by the best parts of high school being a chubby outcast like I was.

And you think your weights are weak? Mine are even lower Keep at it man, there's a lot of people rooting for you even if they never verbally announce it. I've gotten more nods and smiles in the gym than I can remember when I benched just the bar, don't let the single jackass discourage you. Good luck.

[smallasian721]

Thanks a lot man! We'll be both rooting for each other! Two weak asian's, on a mission to get HYOOGE =)

[smallasian721]

Damn, Im just itching to lift weights... Eeergh...

Too bad I STILL can't lift any heavy weight, until about 1-2 weeks from now =(

*Goes around looking for something to do***... I get angry and snappish when I can't lift =(

1900 Calories Eaten Yesterday (I meant to do 1800, but I got hungry =(
1850 Will be eaten today. I ALWAYS keep protein up. Today, in church, which lasts from 8:00-12:00, I packed a little baggie full of peanut butter and whey, put it in my pocket, and at around 11:00 at church, while everyone else was singing hymns, I went to the bathroom in church, and wolfed it down in the men's stall =0.

Yeah, I know, thats going a little extreme... But I'm paranoid about small details like that =)

God, im such a loser. A 120 pound weakling who can hardly bench his own bodyweight chugging protein powder, and dreaming about lifting weights.
=(

I should be eating pizza and ice cream while playing video games, still...

[smallasian721]

Tommorows workout-

Squat ATG 105 3x5
Bent Over Rows 55 3x5 (Might bump it to 60... feels REALLY light)
Deadlift 105 1x5

Can't wait... still really light, though. The first month of working out, I used drop sets and forced reps endlessly. (I was an overenthusiastic lifter with no knowledge of overtraining) While I did end up overtraining in like 2 weeks, the positive was that I sorta forced my body to tolerate and numb any pain that I get from working out now. I almost never feel extreme discomfort from doing heavy workouts, except for the standard pump and tightness after a good squatting session. Benching is almost a breeze, even if Im doing like 95% of my Max to failure... Which is probably why I still end up screwing my CNS so much, because I never feel like im working hard enough.

[smallasian721]

Not a bad workout today. I took squats to hell, like actually pushing my thighs into my calves =) Now THATS ATG....

Still easy, however, I did feel a little bit of discomfort on the last one.

Rows are too easy, will be bumping to 65 next workout. Squats will be 115 next workout. The deadlift Ill keep low, because I need to perfect form first. A screwed up back is nothing to joke about.

Squats 105 3x5
Rows 55 3x5
Deadlift 100 1x5
*EDITED* I also did Wide Grip Chins, 2x5 Unweighted...
I almost forgot I did these... Next week I will be adding 5 Pounds to these...

Good day today... planning to eat around the region of 1900 calories. Probably less.

Tommorow-
Bench Press 90 3x5
Close Grip Bench 80 3x5

Damn, can't even go high on bench press tommorow. Call me a bench press whore, but I value a big chest over any other muscle group, so I place a lot of concern over my previously plateaud bench press.

[benchintraining]

.

My god, its so annoying using 95 pounds again in squats. Some fkher came up to me and told me "Why the hell are you using a girl weight"... I can't wait til im a monster squatting 3 plates.

He fkhing uses 225 pounds and does a goddamn quarter squat. I swear, he doesn't even go down 5 inches. When I ask him to try it deep, he says "Nope, it's bad for your knees".... Pansy.

The funny thing is in 5 years that jackass will still be quarter squatting 225.

When you are ATG'ing 315 you can ask him why he is still using girl weight

Just looking at your workout, it appears that you are not doing pull ups. Add them to the mix. 5 x 5 when you can do that, add weight.

[benchintraining]

I woke up this morning, looked at myself in the mirror, and felt fat. And then, I stepped on the BF Scale and it read 16% BF... and then my mom said "Hey, you need to watch it, your getting rounder in your face"... I basically just got fat off of 8 weeks of fkhing 2300 calories. Pretty much, i gained 6 pounds of fat and 20 pounds on my bench press, probably newb gains anyway. What ABSOLUTELY CRAPPY RESULTS. I almost feel like quitting, and I feel burnt out.

Damn, I just want to go on a cut.

You have to decide what you want to do. Do you want to get strong and big or skinny and weak. You have to eat to grow, there is no way around that. You can eat 4000 calories a day but eat clean. Chicken, chicken, and more chicken, with whey as a chaser. You're getting burnt out because you are not eating enough. I would double your calorie intake. Also, those bathroom scales with the BF analyzers are really inaccurate. Get a good hand held model or a set of calipers.

[smallasian721]

Lol, Ill just get massive at 4000 cals... massively fat that is... like I said, I am NOT A HARDGAINER... I am a pitiful endomorph who lost all that fat through an anorexic diet... Therefore, Ill eat about 2100-2200 cals MAX when the weight feels heavy again...

For now, Ill try to keep it at maintenance...

Because there is no way in hell I could be building muscles with a weight I could do in my sleep..

Tommorow's workout...
Bench 3x5 @ 90 Pounds (5RM Max 105 Pounds)
CG Bench 2x5 @ 85 Pounds (5RM Max 95 Pounds)

Quick easy workout... could do it napping. Might throw in some +30 pound weighted dips next week, but this week im still loading/deloading.

*Note- I don't really know what my BF is.. I have like virtually 0 fat around my chest and arms and legs, etc... But I have like a tiny gut around my stomach, and my face has always been roundish (which is an endo characteristic). When I flex, I can make out my top row of abs, and I can't even pinch like 5mm of fat around my quads at any time... So I don't know... Maybe if my dad gets a digi camera I will upload pics...

[smallasian721]

errghh... so so workout today...

Bench Press 95 3x5
(My cheeky little spotter snuck on an extra 5 pounds on the first set, because he obviously doesn't know what loading is... after yelling at him a bit, I decided what the hell, I might as well just do 3x5 95. I meant to do 3x5 90... sigh...)
Close Grip Bench Press 85 2x5
(Since my bench jumped 10 pounds, I jumped my close grip bench 10 pounds also.)

Things are starting to get a bit harder. I took a little bit longer than usual on the last rep of the last set of close grip benches, and bench press felt heavy... WTF...

Doesn't look like im stronger AT ALL... but how can I expect to be stronger when Im still loading, anyway? For some reason, I feel weaker... WTF?

WTF, my previous 5RM Max was 105 pounds. Now even pulling 95 3x5 feels slightly heavy on the last set. I hope I can at least do 100 3x5 next week. Wish me luck on this one.

Eating 2100 calories today. According to the scale, on 1850 calories my weight has remained constant at 121.4 (of course, my scale says my bodyfat has jumped to 19 percent... BULL****)...

Man... I eat, sleep, and think getting strong now. This has become an obsession.

*NOTE- Do you guys think I should do 95 3x5 and 85 3x5 again this saturday on my benching session? I really didn't mean to make such a big 10 pound jump... (BLAME MY DAMN SPOTTER)...

For now, the plan for next chest workout on Saturday
Bench Press 100 3x5
Close Grip Bench 90 3x5
I SHOULD.. be about at my previous max weight around here....

[smallasian721]

Hmmm... today... zzzz... nothing to do...
I put up 75 pounds on military press once, for my friend, just to show him I could. I only did it once, though, because im pressing tommorow.

planning to eat 1850 calories today.... zzzz....

Tommorow's workout..

Military Press 65 3x5
Bent Over Rows 70 3x5
Weighted Chin Ups (+5 Pounds) 2x5
Maybe some abs...

God, I can't wait for bench day on Saturday. If I don't hit 100 3x5, Im gonna be REALLY depressed, because that'll mean I actually got WEAKER than before.