Stats
.........................Pre-SL..............Post-SL
Bodyweight:...70kg........................78kg
Bodyfat:.......unknown; was around 8% about 18 months ago
Benchpress:.. 70kg (1RM)................75kg (5x5)
Squat:.........never did them!...........82.5kg (5x5) -
Deadlifts:.....50kg........................105kg (5x5); 110kg (1RM)
OHP:..........40kg (1RM).................47.5kg (5x5)
My Story – Before SL
I’ve always been ‘skinny’. This was driven by competing in many long distance running and cycling events, combined with a complete absence of any upper body work. That changed after university when I decided to hit the gym.
18 months later I’d toned up a lot and put weight on my chest (pecs) and some on my shoulders. I probably put on 1-2kg and kept my bodyfat very low. I had no gym routine or plan. I just did random isolation exercises that were favour of the week (i.e. dumbbell curls, benchpress and cable work). I only started doing back work after 13 months and never did any leg work. I was hitting the gym 4-5 times per week at least!
I always ate clean. But I didn’t eat a lot when I actually thought about it. My diet was heavily carb based as growing up doing running/cycling, this was the norm. I only ate 3 times a day and my servings were, in retrospect, too small.
I thought I was strong. I thought I was ripped. I prided myself on my chest and abs. Convinced this showed I was strong. I was always a little annoyed when people told me I was skinny, as I strongly believed otherwise.
Then one Sunday afternoon I stumbled across the Stronglifts website and my life changed.
Photos:
Before (15/04/09) / After (09/07/09)
Stronglifts – the journey
Training – how frequently etc.
I started SL diligently. I trained the prescribed 3 days per week (at a gym) and only did what the program said – nothing else. Following a few injuries and missed days due to work travel I had to start adapting the program schedule to my needs and ability. I found this a lot easier once I understood how to do everything and the focus was more on weight increases than form.
The only change I made to the program was to substitute Inverted Rows for wide pull-ups in week 4 or so. I just found these a lot more enjoyable and more punishing.
NB: While I cut out all cardio from my general exercise program, I walk to/from work each day which is 3km each way... but I don't consider this as exercise. It's only 3km!
Injuries
I’ve had a few issues along the way, mainly due to a lack of stretching. This includes:
- Bung shoulder (that's the technical term)
- Strained groin
- Minor strain on my hamstring (currently dealing with this)
Nutrition
I started eating 5-6 meals per day. I ate once every 3 hours. My diet consisted of a lot of:
- nuts (almonds, walnuts, cashews)
- seeds (poppy seeds, flax seeds)
- blueberries
- cottage cheese
- lots of meat
A typical day for me was:
- breakfast (7am): porridge with banana, poppy seeds and a few nuts
- snack (10am): 100grams mixed nuts
- lunch (1pm): chicken breast with broccoli, carrot and sweet potato
- afternoon snack (4pm): yoghurt with fresh fruit and nuts
- dinner (7pm): meat + veges
- pre-bed snack (10pm): cottage cheese with blueberries and flaxseeds on top
I also did ½ GOMAD for 1 week and full GOMAD for 2 weeks. This was in about the third week of my program. I currently continue to have a lot of milk (at least a galloon per week) or more if I have a heavy session planned and need a bit of fuel.
SL has changed my whole approach to eating... I now cook myself proper food to take to work (i.e. chicken breasts) and veges, plus good snacks. MEAT... now all Australians may get upset by this, but if you live in Oz, start eating Kangaroo!! It's very high in protein and super lean, not to mention cheap and great for the environment. I live on the stuff.
Physical Changes – what and how fast?
I saw changes within the first 2 weeks. GOMAD made these occur a lot faster.
- my back is a lot more muscly. I’ve lost that horrible boney spine that used to be really obvious right up my back… this is now surrounded my two big muscles on each side.
- my neck / traps have got a lot bigger (this shows clearly in my photo I think). This is more evident from behind, as I have a lot more a ‘triangle’ look
- my arms (mainly triceps/biceps) are bigger and bulge out when wearing my old shirts now...
- my lats are visibly wider, especially from behind
- my legs are thicker and my glutes now give my ass a nice rounded look that definitely fill my pants out a bit. A few of my girl friends have commented on this
... and being proud, I went to a party as Tom Cruise from "Risky Business" in my tight white undies! Let's just say it was a good night! ha! 
How I feel now and what Stronglifts now means to me
- One word: strong.
- I carry myself with a lot more confidence
- A few of my friends have all commented on my new ‘bigger’ look, as have a few workmates. Some people have told me I’m skinny still… but this no longer bothers me in the same way. Those that know me have jumped to my defense in multiple occasions, often asking the other person “can you squat your own bodyweight?”; or one more pride-inducing response – “have you seen him without his top on?”
- My clothes are tighter (fortunately not so much I need new clothes). I have a work shit I may no longer be able to wear, as it looks a bit porno given the tightness I now have around my chest and lats!!
- Increased testosterone... and it's awesome. Since hitting big squats and deadlifts I’m feeling a lot more ‘pumped’. Sex drive has also gone up, much to the benefit of the girl I’m seeing ha!
- SL has been a journey (some might say obsession) that has changed me both physically and mentally.
Negatives and downsides
Every program has a downside, no matter what you think. Here's a couple on my thoughts on SL's...
- The program is very regimented and fixed. It can be boring if you’re just going through the motions – particularly in the first few weeks. This is one reason why I changed from inverted rows to pull-ups – I just enjoyed them more.
- GOMAD will make you put on a bit of weight around your stomach. Simple. I now have a bit of a belly – not massive though. I like having a good pack of abs (yes, that’s vain I know). However, I strategically did SL during winter – particularly because of this. If you want to put on weight it's going to happen... I accepted this very early on. Reality is, if you want to lose it, you can, just as I intend to do so come summer.
Advice to those starting SL
- Read “Starting Strength” from Rippetoe. I only just read this a few weeks ago and instantly my form improved, especially in deadlifts.
- Warm-up stretches are your friend, as is stretching just for flexibility. I’ve fund windmills and the “teacup exercise” really helpful for OHP.
- Follow the program and start from the begging. It works.
- If you’re not making gains, check your food intake. I guarantee this will be the culprit.
- Don't be embarrassed by the early weights early on in the program... keep on it and soon enough people in the gym will be looking at you thinking - "is he really going to lift that?". And when that moment comes, nothing else matters. And it's awesome.
- If you find it hard to get motivation to go the gym, reconsider why this is. Are you tired? Stressed? Not feeling energised? I only had this a couple of times and both times it was just due to being tired and stressed about work. I'm the last person to give advice about taking it easy - but I know I suffered for it when I went and my body wasn't in good form. On the flipside, if it's work you're stressed about, then smash it!! The gym is my personal outlet for work-related stress and relaxation (not an contradiction, trust me). I feel more rejuvenated and fresh to hit my work after an SL session than anything else.
Where to from here?
I’m continuing on SL for at least another few months. I’ve not yet got to 1.5xBW on squats, which I’d like to do. For the last month I’ve been off squats due to leg injuries and once I recover these are getting smashed.
I continue to eat at least 5 meals a day, as my body demands it.
In summer I plan to get back into competitive riding and maybe some boxing as well. This will probably make me lose a bit of weight (and my belly!)
Thanks to those who have posted comments in my log... it's nice to know someone is reading it and supporting me. I plan to continue using this for as long as I'm on SL.
Whatever happens, the SL lifts are all part of my gym training program from now on. It really has changed me.
