In Search of Strength - Scott's log

Scott Robertson · 07-18-2008, 08:46 AM

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 no metcon. I do play the occasional game of soccer and ride my bike but nothing too strenuous.

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

Scott Robertson · 07-19-2008, 07:07 PM

Yesterday was a rest day. I managed to eat 4000 calories which was my goal for my rest days.
215g of fat,
297g of carbs
252g of protein

Still not sure if that is the right mix. I went a little over on the carbs compared to my plan of 225g

July 19th - another 5000 calories down. I don't know if I can keep this up. I am eating all of the time. 10-15 tablespoons of oil a day can't be healthy.

282g of fat
290g of carbs
327g of protein

Workout - Starting Strength - Beginner

168lbs 11.8% BF

500m row
Squat 5x45 5x45 5x45 5x135 1x185 5x210 5x210 5x210
Press 5x45 5x45 5x45 5x65 5x95 5x95 5x95
Clean 5x65 5x65 5x65 5x90 5x90 5x90
Pullups 5x12 5x12 5x12

Plan to give the 5000 calorie a full week then to see how it goes, then I will start hunting around for a more scientific quantity for my 170 pounds.

Scott Robertson · 07-22-2008, 03:23 PM

The last two days were rest days filled with lots of eating, clean protein, fat and healthy carbs.

Day 6

173 pounds 12.4% BF, both up somewhat since starting less than a week ago.

Squat 5x45 5x45 5x45 5x135 5x185 5x215 5x215 5x215
Bench 5x45 5x45 5x45 5x95 5x95 5x145 5x145 5x145
DL 5x135 5x135 5x185 5x215
Chin ups 5x12 5x12 5x12

I'm definetly breaking new ground in my squat. I don't believe I've done that much for 3sets of 5 before. It will be interesting to see how long I can keep the increases up with the increased calorie intake.

Worked out in a Globo type gym today. It was awful. Only 1 squat rack. Everyone standing around telling each other how strong they are and how good they look. I Love my Garage!!! Reminded me of one of the reasons for quitting the typical weight workout in favour of Crossfit.

Scott Robertson · 07-25-2008, 10:10 AM

Just got back from a 3 day road trip so I wasn't able to eat as healthy or often as I would have liked. Tried to make due with protein shakes and litres of 3.25% milk.

Continuing with Starting Strength beginner workout

500 m row
Squat 5x45 5x45 5x45 5x135 2x185 5x220 5x220 5x220
Press 5x45 5x45 5x45 5x65 5x100 5x100 5x100
Cleans 5x65 5x65 5x65 5x95 5x95 5x95
Pull Ups 5x15 5x15 5x15

The squat is definetly more than I have done before and I haven't hit a sticking point yet. Exciting to see how much further I can go.

I will need to start adding other assistance exercises next week such as glute ham situps, back extensions, etc...

Scott Robertson · 07-27-2008, 08:07 AM

I am now clost to 175 pounds, up approx. 10 pounds in 11 days. I have been eating 5000 calories a day with the odd 4000 calorie day on days off. I will now adjust my calories downward to 4000 calories a day 3 times a week when I work out and 3000 calories on the remaining days. Wait and see how performance is affected as well as waistline.

Continuing with Starting Strength beginner workout

500 m row
Squat 5x45 5x45 5x45 5x135 2x185 5x225 5x225 5x225
Bench 5x45 5x45 5x45 5x95 5x95 5x150 5x150 5x150
DL 5x135 5x135 5x185 5x225 5x225 5x225
Chin Ups 5x15 5x15 5x15

Squat felt very heavy today. Also the first time in a while doing the workout in the morning on an empty stomach. May need to start increasing in 2.5lb increments.

Also getting into new territory with my bench. Exciting to see how much further I can get before sticking.

Scott Robertson · 07-29-2008, 04:31 PM

I am now clost to 175 pounds, up approx. 10 pounds in 11 days. I have been eating 5000 calories a day with the odd 4000 calorie day on days off. I will now adjust my calories downward to 4000 calories a day 3 times a week when I work out and 3000 calories on the remaining days. Wait and see how performance is affected as well as waistline.

Continuing with Starting Strength beginner workout

500 m row
Squat 5x45 5x45 5x45 5x135 2x185 5x225 5x225 5x225
Bench 5x45 5x45 5x45 5x95 5x95 5x150 5x150 5x150
DL 5x135 5x135 5x185 5x225 5x225 5x225
Chin Ups 5x15 5x15 5x15

Squat felt very heavy today. Also the first time in a while doing the workout in the morning on an empty stomach. May need to start increasing in 2.5lb increments.

Also getting into new territory with my bench. Exciting to see how much further I can get before sticking.