Results 9 weeks in

[andvanwyk]

Hi all

I just wanted to post about my results after following the stronglifts program for 9 weeks now. I'm 23 years old, 1m74cm tall and weighed 59.8kg with a body fat of about 9.8% when I started. 9 weeks in I'm very pleased with my results - my weight has increased to 69.9kg and my body fat is about 12.5-13% (I got my body fat measured about a week ago at a biokineticist). My friends and family are starting to comment that I look much better ... it's really cool to get results so quickly.

I haven't done barbell training before but I did quite a lot of kettlebell training last year. I followed the program in the ebook pretty much to the letter and have been doing all the magnificent mobility and inside out drills on my off days. I had some pretty bad flexibility problems with regards to squats when I started and I found magnificent mobility to be very helpful for that. I've been able to increase the squats pretty steadily, stalling for the first time on Friday at 85kg. I managed 5,5,4,4,3. I have to comment though that I've been doing high bar squats due to an injured left shoulder. The low bar squat causes too much pain in my left shoulder so I've been doing high bar instead(I know it's not optimal but we work with what we're given).

I injured my shoulder last year in December and it didn't heal properly. I reinjured it about 3 weeks in to the stronglifts program while doing pullups (same exercise I injured it on last year.) When I hurt the shoulder I went to see a biokineticist and they recommended I drop the upper body exercises until my supraspinatus has healed. I dropped overhead press, pullups, chinups, bench press, pushups and inverted rows and replaced them with light rehabilitation exercises. Basically for 6 weeks all I've been doing is squatting every session and deadlifting every second session! The shoulder is healing fast and I've been able to add pushups, chinups and light overhead presses back in to the program last week. The most amazing thing about the program is that my upper body strength increased quite drastically without training it at all during that 6 week period! Before I started stronglifts I couldn't military press a 24kg kettlebell on my right arm (the stronger arm) and now I can press it for 3 reps on my left!


I was following the 801010 raw vegetarian diet for about 6 months (I was a vegetarian since I was 17), but never got the strength gains that I wanted. The diet was great for endurance, but not strength or size. I switched over to a precision nutrition style diet and started eating meat again when I started stronglifts. I don't drink milk, but I use a bit of whey. My diet consists mostly of lots of vegetables, beef, chicken and loads of fruit. I don't eat any grains, beans, fish or dairy products other than whey (under recommendation of my toxicologist). I'll probably reintroduce some of those foods at a later stage but don't seem to need them at the moment.

I am really enjoying the stronglifts program so far (although the squats are getting quite tough!). I haven't missed a workout yet and really look forward to going to the gym every time! I'll be starting a training log on this site from next week and try get involved in the community. Thanks for a great program and website Mehdi!

[Mehdi]

Thanks for sharing and good job on the progress.

What did you do diet wise for the weight gain? Just eat more?

You could try low bar with wider grip for the shoulder. Or if you have access to cambered bar/safety squat bar. And yes there isn't much muscle/strength loss in upper-body if you keep doing squats & deadlifts. Lots of people find that hard to believe.

[JediRed]

Hi andvanwyk,
That incredible progress! Well done. I started the program on 1st April and also have had a shoulder problem, its definitely beginning to bother me less and less (but still a little on the OHP and BP). I thought I had done well to move through the weights quickly but you've done very well, especially considering your initial body weight.

I've been struggling on getting all the calories required without feeling too bloated! I've managed to put on 5 kgs since I started and am lifting more than I've lifted before, with better technique.

How are you finding motivating yourself? Do you train alone? How do you prepare your meals? I don't eat meat but I do eat fish, eggs and dairy.

Look forward to hearing more.

[aussienick]

consider seeing an osteopath, helped me heaps with my shoulder (which was actually linked to a thoracic spine problem).

good luck and keep it up,

Nick.