From rotund to ripped - Months 0-3 progress on 5x5

[iLift5x5]

Three months have gone by since I started 5x5 and I thought I would share my progress so far and my stats.

I’m 39, 6ft 5 and travel up and down the country for my job. So it makes it pretty difficult to eat well and ensure I exercise however, I’ve worked around this.

Stronglifts has been the first exercise program I’ve ever stuck to for a length of time. Due to my natural strength and size I’ve pretty much coasted along with no real exercise. I hate Gyms and wanted something I could do that’s structured and allowed me to focus on the bigger picture, natural strength, healthy eating and most important of all a positive heathy outlook to exercise and my goals. Stronglifts has helped tremendously due to the sheer volume of advice the friendly forum and of course mehdi himself holding it all together for us.

Benefits so far
Fitness
I’ve never been fitter, I love it! I love the workouts and I love the challenge. Sometimes I feel so high hitting the weights other times I’m a bit low when I start but when I’ve finished I’m energised.
Confidence
I’m not short of confidence however, I do feel a lot more self assured now. I’ve noticed a change in posture and an inner glow
Health
I take 3grams of fish oil, multi-vit and protein shake in the morning, 3grams of fish oilt at night before bed and sometimes a shake depending on how much protein I’ve been able to find during the day. I eat whole foods nearly all the time and I allow myself carbs post workout if I feel like them and 1 or 2 crap meals a week – (This is because of my constant travel). Coupled with the regular exercise I feel great.
My family
I know it’ll benefit my family as Dad won’t be one of those unfit and unhealthy blokes wheezing around the shopping centre! My Wife gets a new fit me (incidentally kudos to my wife for supporting me on this!)... everyone's a winner

It’s worth noting that people have commented how I’ve lost weight off my face and stomach and seem to look a lot healthier…. It’s nice however, I know this is just the start!


Cons so far
Travel
Not a Stronglift con but one I have to deal with. Part of my job means I’m up and down the country and the exercise and healthy eating at all times is quite hard to fit in as you can’t be sure of eating healthily or when I can exercise, here’s how I do it.
Workout days are: Mon – Thu – Sat. This is because most of my travel is at the start of the week therefore I designate Tue and Wed as my rest days. My workout on Mon is first thing in the morning, Thur is in the evening and Sats is when I’ve finally gotten up after a hard week

Food wise I’ve found serice stations that have decent salads and I also take my own plate and utensils with me so I can get salads at the local supermarket and prepare my own healthy meal in my room. Sometimes I’m so tired after a hard day I get a meal in the restaurant (This is my crap meal allocation). Driving up and down the country I snack on nuts or wasabi beans. If I need coffee I go for an espresso or non fat milk latte if I want to savour the drink.

For exercise if I have to miss a session in my own Gym I’ve got a resistence band and a series of body exercises at the ready just in case. So far I’ve not had to break into the emergency exercise kit yet.

Size stats
Here’s my size stats

Month 0 Month 3
Waist: M0=45" - M3=43.8"
Gut: M0=52" - M3=50"
Neck: M0=20" - M3=19.6"
Chest: M0=53" - M3=52.5"
Left Arm Bicep: M0=15" - M3=15"
Right Arm Bicep: M0=15.5" - M3=15.5"
Weight (stone): M0=22.12 - M3=22.02
Body Fat: M0=28.2% - M3=21.08%

I’m very pleased with my body fat loss as somehow I’ve managed to lose around 8% BF and 10lbs weight and still gain strength despite the challenges. What’s interesting is my bicep measurements. Clearly I was measuring fat before as now they are a bit more defined but the size has more or less remained the same (I did measure 16" at one point). My gut is the thing I’ve got to get down however, I know this will be the last to go… hehe first to grow, last to go.

Lift stats
My lift stats are as follows:-
Squat = 102.5 kg
Bench Press = 60kg
OHP = 50kg
Barbell Row = 37.5kg
Deadlift = 120kg
Push ups = 20, 6 and 10
Chin up/Pull ups = 0 – Still greasing that groove
I do 16mins HIIT after every workout A
Farmers Walk = 150yards with 40kg (Just started to improve grip)

I’m quite pleased with these stats I never thought I’d be able to lift so much! I’m getting close to lifting my own body weight (140kg) and that will be quite a feat as I know I’m a heavy guy! So far I’m doing 5x5 on everything however, I started to stall on OHP 37.5kg so I deloaded and will try again next time.

There was one occasion two weeks ago where I hit a dead stop, I just couldn’t lift, I was exhausted due to having 4 hours sleep the night before, So abandoned the bad workout, rested, regrouped and attacked the session again.



So here’s the picture of the progress, not exactly a ripped torso is it However, I think this photo is important as it shows it's not an instant change, it will take time to build up from hardly any exercise and bad eating habits into the new world I've entered. However saying that there are slight changes though, gut is reducing, I'm starting to see the beginnings of definition in upper body and legs, face has lost it's chubiness. Right now the foundations are being laid and I know in 6 months I’ll look even more defined and in a year I'm sure I’ll be completely different. My strength gains and my body will reflect how I feel on the inside. I’ll post an update picture again in 3 months time.

I guess that’s the key thing I try to remember, there’s been years of neglect, years of just plodding along. My body will not change overnight, it takes time, time to undo the mindset and bad habits. It’s not a matter of if it will happen it’s a matter of when.

Mehdi your program has changed my approach to exercise and for that I thank you, I’ve bought the T-shirt, the hoodie and if we should ever meet I’ll buy you a mineral water and shake your hand

[maroon]

Was great to read your story!

Those pictures are important. And the progress looks very good! Both numbers and pictures.

I'll just have to salute your efforts so far, you are on a great road here!

Keep it up. Also please keep us updated It's great to follow fellow beginners in their journey to a stronger and healthier self.

[lovestolift]

Good progress, arms look larger, despite being the same size. Everything else looks smaller. Keep it up. Can't wait to the see the 3-6 month progress report.

[eLvarouza]

That bodyfat loss is pretty impressive and noticeable: good job!

[mjh]

great progress indeed, especially for just 3 months. Muscles growing up top, guts shrinking down below. Keep it up and report back in another 3 months!

[zizzy80]

Awesome progress! Thanks for sharing. Its a really reasonable change and is a confidence booster for people like me who are still in the progress(2nd month).

[DaveT]

I also take my own plate and utensils with me so I can get salads at the local supermarket and prepare my own healthy meal in my room.

Not only has there been great progress, but you're a fantastic example to all those people who miss workouts or eat unhealthy because it's too difficult to fit it into their 'busy' schedule. You've shown that with a little bit of ingenuity and a real focus on what your goal is, then it's possible.

For exercise if I have to miss a session in my own Gym I’ve got a resistence band and a series of body exercises at the ready just in case. So far I’ve not had to break into the emergency exercise kit yet.

Brilliant. Again, it just sums up your attitude. You've prepared yourself for the possibility that you might not be able to train due to 'life' by having a Plan B, because your goals and your health are important.

There are so many people, including myself at times, who need to take a leaf out of your book.

Have you started a log at all?
Look forward to hearing more about your success. Great stuff!

[pangram]

DaveT pretty much sums up my sentiments above, but great work! Excellent and inspirational.

[iLift5x5]

Thanks everyone for your kind words and encouragement! I just know that I'll be looking back over these words of encouragement to help me push through to month 6.

I'll definitely post an update for the month 3-6 progress and with it I'll update the image so the stages of my development can be seen.

I think the next 3 months is going to be challenging as I know I'm about to hit my first bodyweight lift in a matter of weeks and that's a major milestone for me. I'm pretty certain I'll be switching from 5x5 to 3x5 for some of the exercises later on (OHP I'm looking at you).

I think maybe now is a good time to start that training log