Matthew Lyon's Log

[Matthew Lyon]

I began Rippetoe's Starting Strength program Jan 15th, 2011 and have actively been doing it ever since. I'll probably be on it for another 6+ months until I max out or use all 3 resets, but so far, here's my progress; which I'll update weekly or so:

Starting Height: 6' 4" / 75 inches
Starting Weight: 198lbs
Starting Age: 27

Current Height: Same
Current Weight: ~235lbs
Current Age: Same

Goal: 250-260lbs lean mass, ultra cut.

Expected time frame: 5 - 15 years.

Daily Caloric Intake: ~5500
Daily Protein Intake: ~275g
Daily Water Intake: 1-2 gallons (I drink nothing but water filtered by my Berkey)
Supplements Used:

- Optimum Nutrition Serious Mass
- Optimum Nutrition Classic Whey Protein
- Optimum Nutrition Micronized Creatine
- Optimum Nutrition Fitness Fiber
- Natrol Fish Oil
- Animal Pak multivitamins (switching to Magic Multi soon)
- Country Life Vitamin D3

Usual Breakfast:

1 Apple
1 Banana
1 Protein shake (1 scoop)
1 Serious Mass shake (1 scoop) OR 2 glasses organic reduced fat milk
1 serving Animal Pak
3 fish oil pills
1 vitamin d3 pill
1 pack EmergenC vitamin C

Between Breakfast & Lunch:

1 Serious Mass shake (1 scoop) OR 1 cup of non-salted peanuts

Usual Lunch:

1 Large Wendy's Chili
1 Wendy's Side Salad w/ ranch dressing
1 Wendy's Baked Potato w/ sour cream
1 5-piece chicken pieces w/ BBQ sauce
1 Serious Mass shake (1 scoop)
3 fish oil pills

Between Lunch & Dinner:

1 Serious Mass shake (1 scoop) OR 1 cup of non-salted peanuts

Usual Dinner:

1 can of black beans
2 cans of water-packed tuna
1 Serious Mass shake (1 scoop)
3 fish oil pills

Before Bed:

1 Serious Mass shake w/ 1-2 tbsp of Extra Virgin Olive Oil (1 scoop) OR 2 glasses organic reduced fat milk

*Note* Protein caseins (such as milk and Serious Mass) release more slowly than protein isolates, which is great for when sleeping. It nurishes the body during those 7-9 hours you're out.

Pre-Workout Shake:

1 Protein shake (1 scoop)
1 Apple

*Note* Don't take too much for a preworkout shake... causes body to use more energy digesting food which can be used to lift weights.

Post-Workout Shake:

1 Protein shake w/ 1 teaspoon Micronized Creatine (1 scoop)
30 mins later... 1 Serious Mass shake (1 scoop)

Additional notes: Have only taken a 1-week rest period (no gym/exercise) after 2 months in. About to do another week off soon. No resets used.

Jan 15th - 17th, 2011

3 x 5 x 200 barbell squats (assisted; using that gay machine)
3 x 5 x 110 deadlifts
3 x 5 x 125 bench press
2 x 8 x 46 dips (assisted)
3 x 5 x 120 bent rows
3 x 5 x 90 military press
2 x 8 x 52 overhand pullups (assisted)

May 19, 2011 (current):

3 x 5 x 245 barbell squats (sagged ass; exaggerated)
3 x 5 x 295 deadlifts
3 x 5 x 170 bench press
3 x 5 x bodyweight dips
3 x 5 x 215 bent rows
3 x 5 x 130 military press
2 x 8 x 52 overhand pullups (assisted)

*Note* Not increasing in pullups because bodyweight has majorily increased. But I noticed I can almost do a full overhand pullup without the machine. Before this was not at all possible.

 

[StateOfMind]

Holy... Your diet needs to be fixed. Replace some of those protein shakes with whole foods, also I'd remove any FAST FOODS from your diet... Only place I go out to eat is chipotle since its very high quality food(won't go into that in this thread)

You made very good gains though as I can see. Weight went up decently... I just don't see how your hitting your macros from only two main meals.

 

[EFFORT]

I just don't see how your hitting your macros from only two main meals.

3 Servings Serious Mass= 3750 Calories , 12g fat, 762g carbs, 150g protein. Might not be pretty but its getting the job done.

 

[NorwegianDJ]

Holy... Your diet needs to be fixed. Replace some of those protein shakes with whole foods, also I'd remove any FAST FOODS from your diet... Only place I go out to eat is chipotle since its very high quality food(won't go into that in this thread)

You made very good gains though as I can see. Weight went up decently... I just don't see how your hitting your macros from only two main meals.

What's so bad about fast food (apart from likely trans fats)?
As long as it fits your macros.

Also, there isn't really any research proving that you cant absorb *This* much protein during one meal. People that had all their protein in one meal (or just one meal a day), had equal results to the ones that spread their protein over the whole day. Also meal frequency doesn't really matter (apart from pre and post workout meals). Personally I like to somewhat spread it out, just to be safe.

 

[Cry For Love]

What's so bad about fast food (apart from likely trans fats)?
As long as it fits your macros.

Also, there isn't really any research proving that you cant absorb *This* much protein during one meal. People that had all their protein in one meal (or just one meal a day), had equal results to the ones that spread their protein over the whole day. Also meal frequency doesn't really matter (apart from pre and post workout meals). Personally I like to somewhat spread it out, just to be safe.

Its just a roid diet. Its such a common fallacy where people see these roid diets on fitness websites and then suggest them to people who arent on the pills. If you arent on roids its pointless to eat these massive amounts of protein, there isnt the supercharged anabolic engine that makes use for them and they get turned into energy instead.

 

[StateOfMind]

@Norwegian: Fast food which can easily fill out your macros, its horrible for body COMPOSITION and overall health.

 

[NorwegianDJ]

@Norwegian: Fast food which can easily fill out your macros, its horrible for body COMPOSITION and overall health.

What do you base this on? Any studies or hard facts?

 

[Matthew Lyon]

The fast-food I'm eating is relatively healthy. I'm only doing chili, baked potatoes and salads and some greasy chicken pieces, which isn't much. And the shakes I'm taking are of good quality substance. But yes, I agree that eating healthy is the only way to go, at least in the long-term. For beginners and hard gainers, you can eat anything and put on mass, because the body is starving for food, so it needs anything it can get. Now let's say you're overweight and are trying to shed off poundage and have a good workout plan but you eat crap like fast-food, then yeah, your results are going to dramatically be reduced in the mirror. It goes with the saying, "You are what you eat."

Check out www.chickentuna.com She has a great blog there on eating healthy and why it's important. I agree that whole, unprocessed foods are the way to go.

 

[Matthew Lyon]

I just finished taking a week off. I start up again tomorrow morning at 5:30am. Also, this past week I've been eating McDonald's and fast-food as an experiment for weight gain. I also havent been eating enough, only enough food to maintain my current weight so I don't lose any. Will post workout first thing tomorrow!