AFC96 Road to Manlet

[AFC96]

Food Log




note: Ate out at Kenny Rogers, not from Malaysia, but i think its accurate enough, as its from Kenny Rogers site. Ate only one mushroom soup, but a mushroom soup with some croûtons at 70 calories seems inaccurate(for me) so i logged it in as 2 mushroom soup. I ate about 300grams of chicken breast skinless. There was a food in MFP for skinless chicken breast at kenny rogers but it seems inaccurate at it has 10 fat on it for jut a 300 gram chicken.


Today's Goal: Break my PR and be able to squat 177lbs 5x5! Hungry!

[Flagaba]

Was today's Squat goal achieved? Looking forward to reading more about your progress and meals.

[AFC96]

Was today's Squat goal achieved? Looking forward to reading more about your progress and meals.

Not yet bro, going to the gym soon.

Lets go to 185lbs soon if you know what i mean.

[Flagaba]

Not yet bro, going to the gym soon.

Lets go to 185lbs soon if you know what i mean.

I must have missed the part where you said where you live (if you said it), it's 9:30pm here so I just assumed nobody was going to a gym anytime soon.

Enjoy it, I know you'll do it without any problem!

[AFC96]

Failed my squat.

Could only Do 177lbs 3x5.

Tried doing another set and could only do 2reps and another 2 with a spotter helping.

Disappointed. This is my second or third time trying 177lbs(80kg) and failed.

The bright side is i increased on my other lifts.

Workout A

Squat:177lbs3x5

Bench:111lbs 5x5

Row:89lbs5x5

+accessory lifts added 1.5 pounds for each exercise.

+Abs work (cable twist, cable crunch, leg raise)

Note: For my other lifts other than squat, it feels easier than last time. The surplus may be giving me more energy, but not enough for the squats i guess.


Can't wait for Next workout, i'm going to break my PR!

[Flagaba]

Well done on your session.

You seem to be bulking pretty slowly, it's good for lean gains but strength will suffer a bit from it. Don't let that get to you, if you fail too often you can think about bumping calories a bit more but I must say that achieving 3 sets of 5 reps is still well done.

[AFC96]

Well done on your session.

You seem to be bulking pretty slowly, it's good for lean gains but strength will suffer a bit from it. Don't let that get to you, if you fail too often you can think about bumping calories a bit more but I must say that achieving 3 sets of 5 reps is still well done.

yeah im bulking slowly, gaining 1lbs/month. Ill try harder next session, really do not want to do resets.

even though ive just started the program for about 2 weeks, my traps seems to have a noticeable difference. Cant wait to see more progress.

[AFC96]

Will update food log soon, as soon as my MFP log in my phone syncs with the desktop. Phone having some connection issues now.

[InItForFitness]

Overall diet is looking much better, although I'm still seeing a lack of fruits


Progression also looking solid.

For now, I'd suggest staying the course, as you've got a great outline and I've always enjoyed the ICF structure/progression, but I will say be wary as time progresses with attempting to continue this pace with increasing on lifts.


It'll likely be very sustainable short term, mostly in part to "newbie" gains and fairly rapid strength development during the beginning stages of your training.
Although I'd say when you starting getting a couple months into it (anywhere from 3-6 depending on how you feel), slow down your progression VIA adding weight, and start looking at progression in additional context. (more reps, sets, etc.)

This will assist you in keeping a much steadier pace of consistent progression, but also avoid over-training (as much as I hate that term) in regards to constantly trying to add more weight.










Just my $.02 though.
Great work so far young brotha, everything looking solid...I have high hopes for you and look forward to watching you progress further

[AFC96]

^

Thanks man! It really means alot coming from you !

I'm sure my squat won't progress as much as my other lifts on this program as i started with a 50lbs squat and made my way until 172lbs before running ICF.

For my other lifts, i did not really focus on them, so i should be expecting more progress on those areas.

[InItForFitness]

^

Thanks man! It really means alot coming from you !

Just trying to pass on the same motivation & information I was given when I started around here last year.

I'm sure my squat won't progress as much as my other lifts on this program as i started with a 50lbs squat and made my way until 172lbs before running ICF.

For my other lifts, i did not really focus on them, so i should be expecting more progress on those areas.

For the time being I'm sure you will see some very quality progression all around, but yes, you will likely progress much faster in the lifts you have not really emphasized prior, and my post shouldn't be a deterant for consistently attempting weight progression.

More of a fore-warning that attempting to stay the course for too long without really breaking or finding an alternative method for progression could become more deterimental than rewarding.

[AFC96]

Morning weigh in :52.2kg

DOMS is real from yesterdays squat...

[AFC96]

22 October

Im not fromt the states, where i live its 12 hours ahead. Therefore this is yesterdays log.

Food Log

[AFC96]

Goal for the day: Going to do some LISS later on and nothing else as today is rest day.

[AFC96]

Crap its barely 12 noon and ive eaten 3/4 of my daily calorie.. ate alot of PB sandwich and proats. seems like i will be fasting till tomorrow. Got only 300 calories left.

[AFC96]

Just did my LISS. Really hard to get thru the session from the DOMS. Going to get musclepharm whey protein, cinnamon bun. I hope it tastes good. Saving next months grocery for the protein, chicken prices has increased about a 2 dollars/kg so going to consume more whey for a while, at least until the price goes down.

[AFC96]

Food Log

23rd October




Tomorrow's Goal:

5x5 PR on OHP and 1x5 on DL.

For the squats, i know i wont be able to do 5x5, im not pessimistic but im realistic. Even the first set was a grinder on the last rep. The second set i had to grind the last two sets and so on.

Therefore, as last workout i manage to do 3x5, im trying to be able to squat 177lbs 4x5.

or

Should i just try to squat 177lbs 5x5 and if i fail i take a reset? If thats the case then it would be my second reset trying to do 177lbs.

[Flagaba]

Just did my LISS. Really hard to get thru the session from the DOMS. Going to get musclepharm whey protein, cinnamon bun. I hope it tastes good. Saving next months grocery for the protein, chicken prices has increased about a 2 dollars/kg so going to consume more whey for a while, at least until the price goes down.

I think I read another member's post about that whey protein flavor, apparently it's pretty good.

Aren't there any other meats you could buy instead of chicken? Fish is a very good option if you like it, I just don't really believe on relying on Whey to get a proper amount of protein, regular dairy products are surely less expensive.

Just some food for thought, no pun intended.

Food Log

Tomorrow's Goal:

5x5 PR on OHP and 1x5 on DL.

For the squats, i know i wont be able to do 5x5, im not pessimistic but im realistic. Even the first set was a grinder on the last rep. The second set i had to grind the last two sets and so on.

Therefore, as last workout i manage to do 3x5, im trying to be able to squat 177lbs 4x5.

or

Should i just try to squat 177lbs 5x5 and if i fail i take a reset? If thats the case then it would be my second reset trying to do 177lbs.

The routine I'm on calls for two attempts before doing a reset, I don't know how Jason wrote his though. I wish you all the best for your other PR's!

[AFC96]

I think I read another member's post about that whey protein flavor, apparently it's pretty good.

Aren't there any other meats you could buy instead of chicken? Fish is a very good option if you like it, I just don't really believe on relying on Whey to get a proper amount of protein, regular dairy products are surely less expensive.

Just some food for thought, no pun intended.



The routine I'm on calls for two attempts before doing a reset, I don't know how Jason wrote his though. I wish you all the best for your other PR's!

Not much of chef. Lol. Can barely grill a piece of meat hahahaha.

In ICF5x5, if i fail my rep/set, i should try it again the next workout, if i fail again, its time to reset. Thats what i did last time. Eventhough i wasnt on ICF5x5 and was doing my own program but ii did the same progression for my squats. Lets just see how things go tomorrow!

Im in a slow bulk, so my strength wont improve drastically, but i dont feel comfortable bulking to fast. It even took me some time to actually do a bulk, the fear of gaining fat.

[Flagaba]

Not much of chef. Lol. Can barely grill a piece of meat hahahaha.

In ICF5x5, if i fail my rep/set, i should try it again the next workout, if i fail again, its time to reset. Thats what i did last time. Eventhough i wasnt on ICF5x5 and was doing my own program but ii did the same progression for my squats. Lets just see how things go tomorrow!

Im in a slow bulk, so my strength wont improve drastically, but i dont feel comfortable bulking to fast. It even took me some time to actually do a bulk, the fear of gaining fat.

I love to cook but I'm also a bit lazy on week days, I like quick recipes that don't take much effort.

I've been cooking in a pan for almost two years now whilst studying and since I'm all alone 5 days a week. If you buy some fish, cut it in small pieces, put a bit of olive oil (or any kind if you want, butter is also a good option), some lemon juice and put the pieces in there. Let them cook a bit and when the fish is cooked you add whatever you want to it (I personally go for vegetables, tomatoes, black olives and a pastas). It can be pretty east to cook meat and adding anything you like doesn't make it a bland meal.

You're right about the strength gains suffering from your slow bulk. The fear of gaining fat is quite common in this field, especially for those like us (I was and still am in the same situation) who used to be overweight. You must realize, however, that it is inevitable to gain some fat whilst gaining weight and whatever you gain during that time can be lost much more easily as opposed to try to gain LBM too slowly and ending up spinning your wheels much more than needed. I'm not going to tell you to go on a full blown dirty bulk nor will I tell you that your method isn't good, however, I do think it would be good to at least think about perhaps gaining a bit more weight.

At your stage, strength and size gains are much quicker (at least for some time) and keep in mind that gaining some fat and really becoming fat aren't the same thing at all. The latter takes much more time and with your nutrition and body in check you can see it coming so you shouldn't worry too much about going back to what you were before you started taking care of yourself.

[AFC96]

@Flag I'll probably do it later on, as i have just started out and im not ready to gain more weight per week, mentally.

Maybe tomorrow ill take longer rests in between sets. i usually take around 3-4 minutes. Ill take 5 minutes this time. Maybe it will help.

[InItForFitness]

Not much of chef. Lol. Can barely grill a piece of meat hahahaha.

www.allrecipes.com

This will be your friend ^^^

[AFC96]

www.allrecipes.com

This will be your friend ^^^

Hahhahaha thanks!

Morning Weigh In: 52.2

[AFC96]

just got back from the gym ****.. i could only do 3x5 squats again.

Workout B

Squats:177lbs 3x5

Deadlifts:177lbs1x5

OHP:78lbs 5x5

BOR:10% less than workout A 5x5

+Accessory lifts (added 5lbs to my CGBP)

+Abs work

Note: I know its too early to see progress just after a 2lbs increase and 3 weeks into a new program, but i just wanted to upload it for future reference.

Blue Pants: Before i started

Black pants: End of week 3 of ICF and 2 pounds increase.






If you guys want to see my failed squat

[Flagaba]

I'm sorry to read you couldn't do all your sets and reps on Squats but they looked pretty good! You'll get there!

Looking pretty lean brother, adding 20lbs to that will make you look pretty massive.

[AFC96]

I'm sorry to read you couldn't do all your sets and reps on Squats but they looked pretty good! You'll get there!

Looking pretty lean brother, adding 20lbs to that will make you look pretty massive.

Yeah man, still lean, ive just added 2 pounds. Going to bulk until June, aiming to get 2 pounds each month. Therefore im hoping to get 12 more by June.

And for the squats, yeah seems like not enough surplus yet, im gonna take a reset.

[AFC96]

FOOD LOG

24th October 2014



Note: Fat was not hit, micros was not hit. Ran out of food in the fridge. Bad diet today. Time to do groceries tomorrow.

Think today was kinda bad. Did not improve my squat and macros was not hit today. Gotta to better tomorrow.

[AFC96]

Morning weigh in: 52.2kg

Goal for the day: Do some grocery and LISS.

[AFC96]

Thats my weight log for the past 19 days. What do you guys think? am i on the right path?






Its just 2 weeks since my 100kcal bump and im gaining 0.9lbs from Day 7 - 14. It is also most likely ill be gaining the same amount 0.9lbs from day 14-21 as you can see, my weight is around 52.2kg. I think for the next few weeks i wont be gaining 0.9lbs/week as the first 2 weeks my body is retaining water from my 100kcal bump. Hoping to not gain 0.9lbs per week next week as for me 1lbs per week is too much.

[Flagaba]

I don't know if it has to do with the slow bulk but I don't know if 100 calories make you retain that much water...I added 120 calories to my diet and my weight gain is now at a spot on pace (for me, that is).

Given your goal and desired pace I'd say you're doing pretty well.