Brender's Training Log

[brender]

In March I set some training goals, and have been dead set on achieving them. Here is what I did, and where I'm at now. I'll try to keep this up to date to track progress, and look for any assistance the forum members may offer.

When I decided to start lifting I weighed in at 195lbs with an estimated 19% body-fat. At 6'3" I was a tall skinny guy, but had a rubber tire around the middle. My goals were to get to 205lbs and less than 10% body-fat by August. The program I started using was one designed in a Men's Health Body Building guide. It progressed really slowly, and had many complicated factors to it. By June 1st I had dropped to 186lbs, and my body-fat had gone down to around 12%. It was obvious I was not going to reach my goals by August. So I decided to try a better plan focused on core muscles. So I started the 5x5 program.

I'm currently on day 3 of week 4, and loving the program! My weight hasn't increased much. I'm only up to 188lbs, but I'm definitely stronger. Plus my body-fat has dropped down to <11%. It is only week 4 though, and my weights are steadily increasing. I may have started a little low, but I wanted to make sure I had good form before they got too heavy.

Week 1 starting weights for each set (lbs):
Squat.............105
Bench..............95
Barbell Row.......75
Overhead Press..45
Deadlift..........125
Dips............5,3,0
Pullups.........7,4,3

Here's where I'm at today:
Squat.............155
Bench.............120
Barbell Row...... 100
Overhead Press...65
Deadlift...........150
Dips..........10,10,8
Pullups..........8,8,6

The part that I'm really struggling with though is the weight gain. I'm hesitant to do the milk method because of lactose reasons, and I don't want to increase my body-fat too much. I'm currently eating 6-times a day, but probably not enough at each meal. Frankly I'm at a loss of what a good 6 meal plan would be that would include enough calories without taking two hours of prep time each day, and making it something sustainable (i.e. affordable and healthy).

I've had to adjust my goals a little. I still think I can do less than 10% body fat by August, but I don't think I can gain 20lbs in two weeks. So I'll shoot for October on the weight gain piece of it.