11 month strength gains

[skinnyguy39]

Hey fellas...Just thought I'd share my "FIRST TIME EVER IN THE GYM" results. As I mentioned when I introduced myself, I've always been lean and weak. Worked in an office and never did much manual labor. So, as you can tell from my "beginning" lifts, I couldn't do much. My body had adapted to my lifestyle of little physical demands. My trainer has been encouraging and patient and we've seen some gains as you can tell below. For my very first year of training, I'm pretty happy with the results. My whole life I've been plagued by "skinny guy" syndrome and it feels good to actually have "some" strength and size. I can't wait to see what year #2 holds!

One thing that I've realized the most through this year has been the fact that I forgot how weak I was when I began compared to where I am now. When I compiled this list today, I was utterly shocked that I could barely squat 20 reps of 20 lbs in the beginning. I'm glad I kept records because I would have never believed it if I hadn't read it.

January 12, 2012 (First time ever in the gym)

Bench Press 35lb (literally the barbell !)
Lat Pull-down 50 lb
Dumbell Press 20 lb
Squats 20 lb (literally on a Smith Machine!)
Stiff-legged deadlift 60lb
Dips – 100lb ASSIST
Pull up – 130 lb ASSIST
Bicep dumbbell curl – 15 lb
Leg press 180lb
Deadlift 85 lb

December 14, 2012
Bench Press 100lb
Lat Pull-down 120 lb
Dumbell Press 40 lb
Squats 125 lb
Stiff-legged deadlift 110lb
Dips – Body weight
Pull up – Body weight
Bicep dumbbell curl – 30 lb
Leg Press 260lb
Deadlift 150lb

[MrNismo]

Doubling your weights in most lifts is a great year man! You going to stick with the 20 rep range or bring it down a bit now that you have a year of experience under your belt?

[skinnyguy39]

Doubling your weights in most lifts is a great year man! You going to stick with the 20 rep range or bring it down a bit now that you have a year of experience under your belt?

Only my first 3 months were 20 reps. After that, my trainer switched things up from month to month anywhere from 10-12 reps, 6-8 reps, and 4-6 reps.

[BankWalker]

Good job dude. What was you weight in January? How much has your diet changed the past year? How many calories are you consuming daily?

[skinnyguy39]

Good job dude.

Thanks, BankWalker! I'm feeling pretty good...especially with my strength and the fat around my belly's much less...plus some "shape" to my arms, shoulders, legs, back, chest, etc.

What was you weight in January?

147lb with about 20% body fat (I didn't check it, I'm guessing) I had quite a bit around the gut because I'm very lean everywhere else.

How much has your diet changed the past year?

Three years ago, I began eating much healthier by cutting out all granulated sugars, etc. But, in January, my trainer taught me the dieting system and so I've been counting everything since then. I started counting calories, protein, carbs, and fats...while learning the proper diet. I had it down by March or so.

I bulked until May 31 and weighed 158 lbs. Then, my trainer put me on leangains cut and I did the +10% of BMR workdays and -30% on rest days. From there until now, I've been rotating recomp (+20% -20%) and cut. My trainer wanted me to get rid of my belly since I was showing good progress with the strength gains. I'm at 138 lbs now and about 10% BF. January 1, I plan to do a recomp and then bulk (but focus on a slow bulk).

How many calories are you consuming daily?

Based on my BMR, currently (in the +10% workout -30% rest) I'm consuming:

Workout days
Calories: 2075
Protein: 150
Carbs: 284
Fat: 35

Rest Days
Calories: 1287
Protein: 150
Carbs: 37
Fat: 60

January 1, based on my current BMR, I'll be here if I continue with lean gains (+20% -20%):
Workout Days
Calories: 2552
Protein: 200
Carbs: 350
Fat: 40

Rest Days
Calories: 1914
Protein: 200
Carbs: 80
Fat: 90

I'm definitely open to suggestions. I like leangains because my body seems to respond to fasted workouts really well, too!

[BankWalker]

It looks like you have the diet dialed in pretty good. It's a great accomplishment to drop body fat and gain strength in the process.

[stingray72]

Great job. Stay at it and things will get even better.

[stephanielynn76]

That's fantastic! I love leangains too. I actually prefer training fasted and I found it to be a much easier way to cut.

Keep up the great work. You should post pictures!

[44aussie]

Keep it up, some awesome results.

[skinnyguy39]

That's fantastic! I love leangains too. I actually prefer training fasted and I found it to be a much easier way to cut.

Keep up the great work. You should post pictures!

Pictures were posted to my profile.

[bodyhard]

Nice!

[ljimd]

You're doing well. Keep it up.

[PapaBunny]

Great progress man! keep it up!

[skinnyguy39]

Thanks for the feedback fellas!

[DocHoss]

Good job!! I think it's great that you began with squats and deadlifts too - not enough beginners do (I didn't and I really wish I had).

You've made some serious improvements; keep going! Just think how you'll be in a year from now. And a year after that. And after that!


p.s. wish I had started at your age!