HandyAndy's progress journal

[HandyAndy]

My stance is as wide as the squat rack allows me, but should I keep my toes pointed out like that or should I bring them in a little?

 

[Quiksilver]

Slightly out is excellent. Having them perfectly parallel is bad posture and puts stress on your knees. The general rule of thumb is: Feet follow knees. Meaning you feet should be pointed where your knees point.

 

[HandyAndy]

I really appreciate all the help your all giving me. They way I see it, I have 5 months give or take until next school year. Over the summer I want to get in shape for back to school. Continuing what I'm doing right now, what do you think my results will be and when would I start seeing them? I know i have to be very patient but Im getting bummed day after day because I havnt seen any change yet.

 

[Rampage1]

I know i have to be very patient but Im getting bummed day after day because I havnt seen any change yet.

Im sure you probably know this but if you arent gaining enough just eat more! If you cant be bothered eating 6 big meals a day take a few meal replacements! I take about 7 scoops of whey a day at least and have been seeing very good gains along with other meals!

 

[shaunuk]

Nah Andy's doing the opposite, losing fat + gaining strength.

 

[EFFORT]

I really appreciate all the help your all giving me. They way I see it, I have 5 months give or take until next school year. Over the summer I want to get in shape for back to school. Continuing what I'm doing right now, what do you think my results will be and when would I start seeing them? I know i have to be very patient but Im getting bummed day after day because I haven't seen any change yet.

Andy if you haven't seen any fat loss at this point then something is wrong. I really recommend you get on that diet that i've been suggesting you. Maybe ask your family for support. You need to only have carbs after a weightlifting workout. Check karmas journal and look at all the progress he saw from removing carbs. Following a low carb high fat/protein diet+ cardio 5 days a week (3days high intensity for 20min and 2 days low intesity for 1 hour) will show changes in just a weeks time.

 

[future_strongguy]

For arching back issue:

-use a thumb less grip (thumbs up where your fingers are, on top of the barbell)
-keep your wrists in line with your hands. your arm from elbow to hand should be a straight line.
-use the most narrow grip width that you can, while still keeping your wrists in line with your hands.
-make a big chest and keep it up
-curl your toes up to keep weight on heels

Make a big conscious effort to do these things and it will fix your rounding issue and add some poundage to the squat

 

[HandyAndy]

Andy if you haven't seen any fat loss at this point then something is wrong. I really recommend you get on that diet that i've been suggesting you. Maybe ask your family for support. You need to only have carbs after a weightlifting workout. Check karmas journal and look at all the progress he saw from removing carbs. Following a low carb high fat/protein diet+ cardio 5 days a week (3days high intensity for 20min and 2 days low intesity for 1 hour) will show changes in just a weeks time.

Ok I want to get on that diet as best I can, ive read mikes food journal, the carb list is just raw ingredients, not actual meals, and I understand why. I dont know what meals are low-carb and which arnt, I just want to start taking protein to school to get rid of all my frustration. Summer break is coming up in a couple months, ill be able to make whatever I want I will only be in summer school for 2-4 hours, and ill just take protein there.

 

[EFFORT]

Ok I want to get on that diet as best I can, ive read mikes food journal, the carb list is just raw ingredients, not actual meals, and I understand why. I dont know what meals are low-carb and which arnt, I just want to start taking protein to school to get rid of all my frustration. Summer break is coming up in a couple months, ill be able to make whatever I want I will only be in summer school for 2-4 hours, and ill just take protein there.

protein+ fat

so you'll be eating protein + high fat (beef, olive oil, fish oil, eggs, peanuts, natty peanut butter, hot dogs, ribs, bacon, cheese)

if your going to do a protein+fat diet like this its important for you to only have carbs in the form of your post workout shake after a weight training session, if you start sneaking carbs in with protein+high fat you won't like what happens.

 

[HandyAndy]

Ok so, any type of fat? That doesnt make sense to me but you know what your talking about and im not going to argue. Should I be limited to a certain amount of grams of fat? And is this going to change the diet you gave me? And the most complicated thing for me is not knowing what meals my school serves has carbs in it, and almost every meal my mom makes contains rice in it.

 

[EFFORT]

You should only have carbs in your postworkout shake after a weightlifting workout. The rest of your meals should be protein+fat

Meal 1- Shake+eggs (can cook if you want), bacon/Hot dog/nuts/olive oil/cheese etc (some sort of fat source) , Fish oil
Meal 2- Beef+Salad+Olive Oil
Meal 3- Same as meal 1
Meal 4- Same as meal 2
Meal 5- Same as meal 1
Meal 6- Chicken or tuna + Fish oil

Cardio should be 5 days a week, 2 low intensity days walking on the treadmill at 2.5mph with a 5.0 incline, and 3 high intensity days 20min as hard as you can do on the elliptical

you also need more than 1500 under eating doesn't make you lose weight if anything it makes you hold on to it.

 

[HandyAndy]

Ok, thanks

 

[HandyAndy]

I found a great website that will help me count calories and watch my carbs.

http://www.thecaloriecounter.com/

It has a huge database of all foods, all I have to do is type when I ate in and choose the best result. It gives me all the nutrition facts. Sweet!

 

[HandyAndy]

I couldnt do any workouts today. My wrist is absolutely killing me. It hurts when I bend it in any direction. I wrapped it up in medical tape and used gloves with wrist wraps and I still had pain simply warming up with the bar itself, no joke. I tried my typical 170, I lifted the bar off the rack and felt like my hands were going to fall off. So instead I decided to have a brisk walk for about 30 mins.

7:00am - Protein Shake
12:30pm - Ham, turkey, cheese, lettuce, tomato sandwich
3:30pm - Protein Shake
5:40pm - Beef, chicken, green beans and other healthy side dishes.

I used fitday:

Here are the totals:

Cals Fat Carb Prot

1519 47 72 168

Another thing, I weighed in today, I fvcking hit 300, what the fvck!!! How does this happen, is is muscle? I know Im not getting fatter, am I simply building muscle?

 

[shaunuk]

Andy, I don't think 1500 cals is enough calories for you mate. It might be ****ing up your metabolism

 

[HandyAndy]

Ok, ill try to get more in me, but theres a point in school where theres nothing in me for 3+hours, which is when I take that 2nd protein shake, im going to eat another meal after I get home around 5 but im trying to cut down on carbs as much as possible.

 

[EFFORT]

I couldnt do any workouts today. My wrist is absolutely killing me. It hurts when I bend it in any direction. I wrapped it up in medical tape and used gloves with wrist wraps and I still had pain simply warming up with the bar itself, no joke. I tried my typical 170, I lifted the bar off the rack and felt like my hands were going to fall off. So instead I decided to have a brisk walk for about 30 mins.

7:00am - Protein Shake add 3-4raws eggs to it and cook some bacon and cheese for a side dish
12:30pm - Ham, turkey, cheese, lettuce, tomato sandwich is this what the school serves? by sandwich i'm assuming theres bread. Don't eat the bread,add a protein shake, fish oil (5pills) and as many almonds or peanuts as you can eat
3:30pm - Protein Shake If this is at school then drink the shake and eat as many almonds/peanuts as you can, if its not at school add 3-4 eggs to the shake
5:40pm - Beef, chicken, green beans and other healthy side dishes,What are the sides dishes? add 5 fishoil pills here.

8:00- 2-3 cans tuna fish, 1-3table spoons olive oil, 5fish oil pills


when you wake up in the night to take a piss drink a casein protein shake with 3 raws egss in it

I used fitday:

Here are the totals:

Cals Fat Carb Prot

1519 47 72 168

Another thing, I weighed in today, I fvcking hit 300, what the fvck!!! How does this happen, is is muscle? I know Im not getting fatter, am I simply
building muscle?

what weight where you at when u started this thread

bold

 

[HandyAndy]

Ill add eggs to the shake, my family doesnt eat pork so would ham or eggs be fine?

I just wish you knew the school menu so i wouldnt have to explain this all, maybe ill request one for myself.

Ill take fish oil to school along with 4 scoops of whey, ill also buy a big ass bag of almonds

Side dishes as in mixed veggies (everyday), salad, beans, soup sometimes.

I can do tuna at night too.

I dont wake up to take pisses at night, lol, its true.

And when i started this i was around 270-280

 

[EFFORT]

Ill add eggs to the shake, my family doesnt eat pork so would ham or eggs be fine?

I just wish you knew the school menu so i wouldnt have to explain this all, maybe ill request one for myself.

Ill take fish oil to school along with 4 scoops of whey, ill also buy a big ass bag of almonds

Side dishes as in mixed veggies (everyday), salad, beans, soup sometimes.

I can do tuna at night too.

I dont wake up to take pisses at night, lol, its true.

And when i started this i was around 270-280

for get the school, bring your own food.

 

[HandyAndy]

Hello guys, I tried Stonglifts 5x5 workout today. Here are some problems I came across:

1. Weak Bench press. I used to do 170, I put up 165 and it felt extremely heavy to I did 155 and barely got it done.

2. Bad Barbell Row form. The bar sometimes hits my knees, i feel like i am leaning forward, my back gets weak and when I try to bend my knees more (the reason the bar hits my knees) the workout becomes awkward.

Can you give me some advice please