Strength Gain questions for someone new to the site!

[Derek Weaver]

Exactly Steven. I kept getting confused as to the "there's only 3 exercises".

Scott,
I personally would go the SS route... THEN Mass Gain. Work the old school "core lifts", then work into front squats and oly work etc. via Mass Gain.

It's a long slow process that is well worth it if you work hard.

[Scott Robertson]

Thanks. I'll read SS. Based on what I have found so far on SS, I think I ready to start. For the beginners, it looks lilke 3 workouts a week working through the core lifts.

Are these the only workouts I should be doing during the week? No more Crossfit style workouts because they may jeapordize/slowdown my strength gain progress.

So eat 3000 calories a day, and workout out 3 times a week. This will take some getting used to. I was working out 6+ times a week including some double workouts plus <2000 calories on the zone. Am I missing anything other than lots of sleep.

How much weight should I expect to gain over the next month and how much of that will be muscle versus fat.

Once again, thanks for the help.
Scott

[John Alston]

[Dave Van Skike]

Originally Posted by John Alston

i believe a line has been crossed. those gentlemen's heads have been detached..i find this very threatening.

Scott, I think John is either telling you that you can expect 2.75-3.27 pounds of quality lean mass per month....or.... something along the lines of "suck it up buttercup"


Mark Rippatoe has an approach that is totally logical that I've used. If your focus is strength, do only the strength workouts laid out in whatever 3-4-5 day split you're on for a little while (I'd guess like three weeks) then add one short conditioning workout (<10min..no long ones) per week, track how that impacts recovery and progress..you should find a sweet spot where you can do a little cross fit or whatever, without slowing progress...the key is you Have To Track Progress...be fascist about it. also go read the hybrid programming thread for an example of someone really dialing this in for themselves. Plus Gant trains at Mark's gym I think.

good luck. oh yeah, what derek said, i've certainly found that it was easier to work on strength initially, once you have legit sticking points, you can eat your way through them.

[Derek Weaver]

Good post Dave. Too often people try and "chase two rabbits at once" and never get anywhere.

Strength before strength endurance.

Read the book... then start the program. Don't do anything because you "think you're ready". And try and eat more than 3k calories/day. If you tolerate milk well, drink a lot of freaking milk along with your food.

As for "weight gain" and "muscle vs. fat"... I don't know.
Keep us updated.

[Scott Robertson]

Well I am doing Starting Strength and trying to pack in the calories. I will be doing 3 workouts a week to start with heavy weights and not metcon. I do play the occasional game of soccer or bike ride but nothing too strenuous. I also plan on tracking my progress in the exercise log forum.

My goal for calories is approx. 5000 a day when I work out and 4-5000 on the other days. Target protein is 350g (2 x bw), fat is 300g and carb is 225g. I would appreciate any comments on the percentages/quantities I am using as well as the quality of food I am consuming

July 17th - Day 1

167.2 pounds

First ever effort at 5000 calories

here is my break down from Fitday:

Calories Eaten Today
grams cals %total
Total: 4903
Fat: 258 2324 49%
Sat: 67 604 13%
Poly: 31 283 6%
Mono: 124 1120 23%
Carbs: 287 999 21%
Fiber: 37 0 0%
Protein: 364 1455 30%

I spread the calories over 5 equal sized meals throught the day consisting of:


3 eggs
1.25 cups of egg whites
4 cups of 2% milk
1.5 cups of raspberries
7 tbsp of olive oil
4 protein shakes (with some carbs and fat)
2/3 cup of almonds
1 apple
1 slice of pizza
2 chicken fajitas
Fish oil - 1 tbsp
Purple K Creatine
BCAA
ZMA


Workout (Starting Strength - Beginner)

500 m row - 2:10
Squat 5x45 5x45 5x45 5x135 1x185 5x205 5x205 5x205
Bench 5x45 5x45 5x45 5x95 5x95 5x140 5x140 5x140
DL 5x135 5x135 5x135 5x205 5x210
Chinups 5x10 5x10 5x10 5x10

[Steven Low]

Looks ok. Probably too many cals but let's see how it works out for a week or two.

[Dave Van Skike]

Originally Posted by Scott Robertson

Well I am doing Starting Strength and trying to pack in the calories. I will be doing 3 workouts a week to start with heavy weights and not metcon. I do play the occasional game of soccer or bike ride but nothing too strenuous. I also plan on tracking my progress in the exercise log forum.

My goal for calories is approx. 5000 a day when I work out and 4-5000 on the other days. Target protein is 350g (2 x bw), fat is 300g and carb is 225g. I would appreciate any comments on the percentages/quantities I am using as well as the quality of food I am consuming

July 17th - Day 1

167.2 pounds

First ever effort at 5000 calories

here is my break down from Fitday:

Calories Eaten Today
grams cals %total
Total: 4903
Fat: 258 2324 49%
Sat: 67 604 13%
Poly: 31 283 6%
Mono: 124 1120 23%
Carbs: 287 999 21%
Fiber: 37 0 0%
Protein: 364 1455 30%

I spread the calories over 5 equal sized meals throught the day consisting of:


3 eggs
1.25 cups of egg whites
4 cups of 2% milk
1.5 cups of raspberries
7 tbsp of olive oil
4 protein shakes (with some carbs and fat)
2/3 cup of almonds
1 apple
1 slice of pizza
2 chicken fajitas
Fish oil - 1 tbsp
Purple K Creatine
BCAA
ZMA


Workout (Starting Strength - Beginner)

500 m row - 2:10
Squat 5x45 5x45 5x45 5x135 1x185 5x205 5x205 5x205
Bench 5x45 5x45 5x45 5x95 5x95 5x140 5x140 5x140
DL 5x135 5x135 5x135 5x205 5x210
Chinups 5x10 5x10 5x10 5x10

that is some inspired eating.

[Scott Robertson]

That inspiration isn't lasting too long!

[Derek Weaver]

Good job on eating. I would prefer to see somone who wants to put on weight take in too many cals and need to dial it back later.

That kind of eating takes serious effort... and is awesome.