Skinny fat guy's journey

Agent_stiffAgent_stiff Posts: 45
edited January 2018 in Personal Journals

Hi, newbie here, I've been suffering from being a skinny fat all my life, and now i've decided to do something about it.

So, here's the story: I am your typical skinny fat guy. I weighed like 154 lbs. 6 months ago I decided to stop this by myself, so i started doing excercise and dieting on my own for a while. At first i was getting good results, but then i ended up losing weight the wrong way thanks to low calorie diets and weirdo-bizzaro workouts (oh, my ignorance). I lost a lot of muscle and kept some fat (I look like sh*t)

Now i carry some fat (despite looking skinny in my shirts, I have fat rolls when I crouch or do something similar) and have little muscle.

My stats:
Age: 27
Weight: 154 lbs
Height: 5' 7"
% bf I'm not sure, but i guess it's around 20%.

I will post pics soon.

Workout program (stronglifts 5x5):
Workout A:
Squats
Bench
Rows

Workout B:
Squats
OH Press
Deadlift

Accessory workouts - sometimes I do accessory workouts, it depends on the mood.
Pullups (3x10)
Dips (3x10)
Ab roller (3x10)

Weightlifting stats (as of 22 January 2018):
Squats: 176lbs (5x5)
DL: 262.5lbs (5x5)
Bench: 132lbs (5x5)
Rows: 115.5lbs (5x5)
OH: 82.5lbs (5x5)

I perform light 3 sets of 10 reps as my warm-up in each workout.

I'll really appreciate if you could give me any advice.

Post edited by Agent_stiff on
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Comments

  • Agent_stiffAgent_stiff Posts: 45
    edited January 2018

    My typical meal consist of:
    -White rice (1 cup for breakfast and 1 cup after workout)
    -Veggies (around 2 handfuls for lunch and 2 handfuls before workout, these are usually raw cucumber, carrots, capsicum, etc.)
    -Protein (just your usual serving of viand/ulam, chicken, fish, pork, beef)
    -Snacks (taken mid-afternoon, usually 1 apple, 3 oranges, or a pack of wheat crackers)
    - I don't take any supplements aside from vit.c, vit.e, and fish oil

    I think my TDEE is around 2,400 (I just based it from online TDEE calculators). I workout 3 times a week doing stronglifts 5x5 program.

    Post edited by Agent_stiff on
  • TryandTry101TryandTry101 Posts: 628

    welcome to PBB

  • Agent_stiffAgent_stiff Posts: 45

    @TryandTry101 said:
    welcome to PBB

    Salamat kapatid!

  • Agent_stiffAgent_stiff Posts: 45
    edited February 2018

    Jan 24, 2018 quick update:

    Workout A:
    Squats:
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    132 lbs (10 reps, warmup)
    176 lbs (5x5)

    Bench:
    66 lbs (10 reps, warmup)
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    132 lbs (5x5)

    Rows:
    55 lbs (10 reps, warmup)
    66 lbs (10 reps, warmup)
    88 lbs (10 reps, warmup)
    110 lbs (5x5)

    Accessory:
    Ab wheel (3x10)

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45
    edited February 2018

    Jan 26, 2018 quick update:

    Workout B:
    Squats:
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    132 lbs (10 reps, warmup)
    154 lbs (5x5)

    Overhead Press:
    49.5 lbs (10 reps, warmup)
    55 lbs (10 reps, warmup)
    60.5 lbs (10 reps, warmup)
    66 lbs (5x5)

    Deadlift:
    132 lbs (10 reps, warmup)
    176 lbs (10 reps, warmup)
    198 lbs (10 reps, warmup)
    220 lbs (5x5)

    Accessory:
    Ab wheel (3x10)

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45
    edited February 2018

    Jan 29, 2018 quick update:

    Workout A:
    Squats:
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    132 lbs (10 reps, warmup)
    159.5 lbs (5x5)

    Bench:
    66 lbs (10 reps, warmup)
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    132 lbs (5x5)

    Rows:
    55 lbs (10 reps, warmup)
    66 lbs (10 reps, warmup)
    88 lbs (10 reps, warmup)
    110 lbs (5x5)

    Accessory:
    Ab wheel (3x10)

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45

    Feb 5, 2018 quick update:

    Workout A:
    Squats:
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    132 lbs (10 reps, warmup)
    170.5 lbs (5x5)

    Bench:
    66 lbs (10 reps, warmup)
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    137.5 lbs (5x5)

    Rows:
    55 lbs (10 reps, warmup)
    66 lbs (10 reps, warmup)
    88 lbs (10 reps, warmup)
    115 .5lbs (5x5)

    Accessory:
    Ab wheel (3x10)

  • Agent_stiffAgent_stiff Posts: 45
    edited February 2018

    Progress notes:

    • Squats and Deadlifts are progressing quite well.
    • Rows is also getting better (tweaked my form a little bit, mas naka push out pa ang hips ko. During bracing I can feel my belly and quads pushing against each other. I hope this makes sense)
    • Unfortunately, bench and overhead press are my weakest. Platueau na ako sa bench press at 137lbs. While, overhead press 1RM is only at 93.5lbs.
    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45
    edited February 2018

    Feb 7, 2018 quick update:

    Workout B:
    Squats:
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    132 lbs (10 reps, warmup)
    176 lbs (5x5)

    Overhead Press:
    49.5 lbs (10 reps, warmup)
    55 lbs (10 reps, warmup)
    60.5 lbs (10 reps, warmup)
    77 lbs (5x5)

    Deadlift:
    132 lbs (10 reps, warmup)
    176 lbs (10 reps, warmup)
    198 lbs (10 reps, warmup)
    242 lbs (1x5)

    Current weight: 69kgs (151.8 lbs)

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45
    edited February 2018

    Feb 9, 2018 quick update:

    Workout A:
    Squats:
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    132 lbs (10 reps, warmup)
    181.5 lbs (5x5)

    Bench:
    66 lbs (10 reps, warmup)
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    143 lbs (5x5)

    Rows:
    55 lbs (10 reps, warmup)
    66 lbs (10 reps, warmup)
    88 lbs (10 reps, warmup)
    121lbs (5x5)

    Accessory:
    Pull-ups (3x10)

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45
    edited February 2018

    Feb 12, 2018 quick update:

    Workout B:
    Deadlift:
    132 lbs (10 reps, warmup)
    176 lbs (10 reps, warmup)
    198 lbs (10 reps, warmup)
    253 lbs (1x5)

    Overhead Press:
    49.5 lbs (10 reps, warmup)
    55 lbs (10 reps, warmup)
    60.5 lbs (10 reps, warmup)
    82.5 lbs (5x5)

    Squats:
    88 lbs (10 reps, warmup)
    110 lbs (10 reps, warmup)
    132 lbs (10 reps, warmup)
    187 lbs (2x5)*

    Accessory:
    dips (3x10)

    *Notes:
    I started with deadlifts last night. Sobrang daming tao sa gym. Ended up not finishing last 3 sets of squats. I was already too exhausted (I was no longer using the proper form. I noticed my upper back was rounding and my hips rising first).

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45
    edited February 2018

    Progress notes
    1st week doing Stronglifts 5x5:
    Squat - 88lbs (5x5)
    Deadlift - 132lbs (1x5)
    Bench - 88lbs (5x5)
    Rows - 77lbs (5x5)
    Overhead press - 60.5lbs (5x5)

    8th week on Stronglifts 5x5:
    Squat - 181.5 lbs (5x5)
    Deadlift - 253 lbs (1x5)
    Bench - 143 lbs (5x5)
    Rows - 121lbs (5x5)
    Overhead press - 82.5 lbs (5x5)

    Improvements:
    a. Squat increased 93.5lbs
    b. Deadlift increased 121lbs
    c. Bench increased 55lbs
    d. Rows increased 44lbs
    e. Overhead press increased 22lbs

    Height: 5'7"
    Current weight: 69kgs (151.8lbs)

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45

    Hindi nakapag workout since Feb 14 til' Feb 19 dahil sa Araw ng Pag-ibig at Chinese Lunar New Year. Bawi today.

    I will be doing workout B later.
    -Squats
    -Overhead press
    -Deadlifts
    -Dips

  • Agent_stiffAgent_stiff Posts: 45
    edited February 2018

    Yesterday's workout:

    Did 4x5 Squat at 176lbs and 1x5 at 198lbs.

    Still no progress with bench press. Still at 143lbs 5x5

    Did pull-ups 3x10 as warm-ups then 5x5 working set (weighted pull-ups).

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45
    edited February 2018

    Quick update on physique:

    -Still skinny fat but may definition na sa arms and legs.

    -I am very happy sa legs kasi may muscles na talaga unlike before na chicken legs.

    -Hindi ako maka pagtake ng pictures dahil busy (after workout need bumalik sa work). Things have been crazy busy. I promise to post pictures when I get the chance. :)

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45
    edited March 2018

    Quick update:

    I was able to pull off 264lbs (120kgs) deadlift for 2 reps.

    I plan to perform squats 2x a week instead of 3x a week. I am already reaching plateau and it is very taxing. No squats on deadlift days.

    Still struggling with bench press and overhead press.
    Bench is stuck at 154lbs (70kgs) 4 reps
    Overhead press is stuck at 88lbs (40kgs) at 4 reps

    Any tips? :)

    Post edited by Agent_stiff on
  • t4g4yt4g4y Posts: 1,944

    progressive overload :)

  • Agent_stiffAgent_stiff Posts: 45
    edited March 2018

    @t4g4y said:
    progressive overload :)

    I read your journal. Malakas bench press mo. =)

    I am doing progressive overload by adding 2.5kgs each workout. Weakest ko talaga mga pushing exercises. :(

    Subukan ko ulet mamaya mag bench press at 70kgs, 5 reps and OHP at 40kgs, 5 reps. If I fail later, deload ako at 80% next workout.

    Current weight: 66kgs (145.2lbs)
    Physique: Still looks like shit. But legs are getting huge. LOL. Masikip na mga pants ko sa thigh area.
    Diet: Doble na kinakain ko after workout.
    Workout: I am already at my 11th week doing stronglifts 5x5.

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45

    Quick update:

    I only performed light squats last night at 154lbs (70kgs) for 5x5.

    I tried performing bench press at 154lbs (70kgs) for 5 reps. Waley talaga. 3 reps lang. Will deload tomorrow. Tinapos ko ang bench press 5x5 at 132lbs (60kgs)

    I did assisted pull-ups (3 sets of 10) instead of bent over rows.

  • Agent_stiffAgent_stiff Posts: 45

    Progress update:

    I finished stronglifts 5x5 for 3 months.

    I definitely got stronger with the program but unfortunately not so much with physique. My legs got big so I guess it's a good thing. All my pants are now tight on my thighs. My Stronglifts 5x5 numbers are as follows:

    Squat 5x5 209lbs (95kgs)
    Bench 5x5 154lbs (70kgs)
    Deadlift 1x5 264lbs (120kgs)
    Rows 5x5 124lbs (56.6 kgs)
    Overhead Press 5x5 99lbs (45kgs)

    Current weight: 147lbs (67kgs)
    Height: 5'7"

    I'm pleased in the gains I have made with Stronglifts. I have only lifted for a year less prior to that off and on and during that time period my knowledge was even less than I have now.

    I plan to proceed with push, pull, and legs workout routine for another 3 months. Warmups sets will still be the same which is 3 sets of 10 reps (lightweights) then proceed with either 8x8 or 5x5.

    The program looks like this (every week, workout will be modified):

    Monday (Push):
    -Flat bench press - 5x5
    -shoulder press machine - 5x5
    -Weighted dips - 5x5
    -Pec deck - 5x10
    -Tricep push down - 4x12

    Tuesday (rest)

    Wednesday (Pull):
    -Deadlift (conventional) - 5x5
    -Barbell rows - 5x5
    -Weighted pull ups - 5x5
    -Wide grip lat pull down - 5x10
    -Alt. dumbell curl - 4x12

    Thursday (rest)

    Friday (legs):
    -Squats - 5x5
    -Dumbell lunges - 5x10
    -Leg press - 5x10
    -Calf raises - 5x10
    -Abductor machine - 4x12

    Saturday (cardio)

  • Agent_stiffAgent_stiff Posts: 45

    Quick update:

    I am already at my week 2 of push, pull, legs workout routine. So far so good. I plan to incorporate 20 mins. of steady state jogging every morning.

    Workout last night:
    -Squat-
    warm-up sets (3 sets x 10 reps)
    110 lbs (50kgs)
    132lbs (60kgs)
    154 lbs (70kgs)
    working sets (5 sets x 5 reps)
    176 lbs (80kgs)

    -Standing Calf Raise-
    (I forgot how much ang conversion ng plates sa machine)
    warm-up sets (3 sets x 10 reps)
    working sets (5 sets x 10 reps)

    -Abductor Machine-
    (I forgot how much ang conversion ng plates sa machine)
    warm-up sets (3 sets x 10 reps)
    working sets (5 sets x 10 reps)

    -Walking lunges-
    warm-up sets (3 sets x 10 reps)
    15 lbs each
    working sets (5 sets x 10 reps)
    25 lbs each

    -Stiff leg Deadlifts-
    warm-up sets (3 sets x 10 reps)
    132lbs (60kgs)
    154 lbs (70kgs)
    176 lbs (80kgs)
    working sets (5 sets x 5 reps)
    198 lbs (90 kgs)

    Note: Sobrang nakakapagod ang walking lunges. By the time tapos na set ko, wala na akong enough energy for stiff leg deadlifts.

  • Agent_stiffAgent_stiff Posts: 45

    Quick update:

    Leg day kahapon.

    -Squat-
    warm-up sets (3 sets x 10 reps)
    110 lbs (50kgs)
    132lbs (60kgs)
    154 lbs (70kgs)
    working sets (5 sets x 5 reps)
    176 lbs (80kgs)

    -Standing Calf Raise-
    warm-up sets (3 sets x 10 reps)
    working sets (5 sets x 10 reps)

    -Abductor Machine-
    warm-up sets (3 sets x 10 reps)
    working sets (5 sets x 10 reps)

    -Walking lunges-
    warm-up sets (3 sets x 10 reps)
    25 lbs each
    working sets (5 sets x 10 reps)
    35 lbs each

    -Lying leg curls-
    warm-up sets (3 sets x 10 reps)
    working sets (5 sets x 10 reps)

    Note:
    I was able to squat at 100kgs (220lbs) for 1 rep last night.

  • t4g4yt4g4y Posts: 1,944

    wow dami ah hehehe

  • Agent_stiffAgent_stiff Posts: 45

    @t4g4y said:
    wow dami ah hehehe

    3 sets ng warm-up then 5 sets na working sets. Warm up is 10 reps na light then working sets is 5 reps lang. Sakto lang yung volume for me and natatapos ko siya in 1 hour and 30 mins.

    Na pansin ko dito sa push,pull,legs workout routine is that after 3rd workout weak na ako masyado. For example, 1st workout is incline bench, next ko is overhead press, when doing my next workout which is flat bench, ubos na lakas ko. Haha. light sets na lang ang kaya ko.

    Like what they say, "Don't drop the reps, drop the weights". :)

  • t4g4yt4g4y Posts: 1,944

    @Agent_stiff said:

    @t4g4y said:
    wow dami ah hehehe

    3 sets ng warm-up then 5 sets na working sets. Warm up is 10 reps na light then working sets is 5 reps lang. Sakto lang yung volume for me and natatapos ko siya in 1 hour and 30 mins.

    Na pansin ko dito sa push,pull,legs workout routine is that after 3rd workout weak na ako masyado. For example, 1st workout is incline bench, next ko is overhead press, when doing my next workout which is flat bench, ubos na lakas ko. Haha. light sets na lang ang kaya ko.

    Like what they say, "Don't drop the reps, drop the weights". :)

    ilang minutes rest mo in between sets?

  • Agent_stiffAgent_stiff Posts: 45
    edited April 2018

    30 sec - 2 minutes. Depende. Minsan saglit lang rest periods. Most of the time within 30 sec -2 minutes.

    Post edited by Agent_stiff on
  • Agent_stiffAgent_stiff Posts: 45

    Workout kagabi:

    Incline bench:
    3x10 - 40kgs (88lbs)
    5x5 - 50kgs (110lbs)

    Flat bench:
    3x10 - 40kgs (88lbs)
    5x5 - 50kgs (110lbs)

    Dumbbell military press:
    3x10 (35lbs each)
    5x5 (45lbs each)

    Assisted dips:
    3 x 10 (warm-up)
    5x5

    Triceps push down:
    3 x 10 (warm-up) - nakalagay sa 60 per machine (not sure if gaano ka bigat in lbs or kgs)
    5x10 - nakalagay sa 70 (not sure if gaano ka bigat in lbs or kgs)

    Note:
    Light workout lang kagabi since need bumalik sa office para mag OT.

  • Agent_stiffAgent_stiff Posts: 45

    quick update:

    1 week hindi nakapagbuhat. Sobrang busy sa trabaho.

  • t4g4yt4g4y Posts: 1,944

    Busy season?

  • Agent_stiffAgent_stiff Posts: 45

    @t4g4y said:
    Busy season?

    Oo, busy season.

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