My 10 week transformation, and what I learned along the way. via /r/Fitness
- Male, 5’8”, 150lb, 19yrs.
- Deadlift: 135lb -> 275lb
- Squat: 135lb -> 225lb
- Bench: 95lb -> 175lb
- Overhead Press: 45lb -> 115lb
After experimenting with different workout routines, I’ve found that low-rep-range strength training is the most time-efficient way to get stronger. I’m never going back to doing high rep (15+) exercises or mindless cardio on the treadmill. If I’m going to do cardio, I enjoy it. Hiking, basketball, and dragonboating do it for me. I also walk more than the average person, ~5 miles a day (tracked with the Health app on iPhone), since I need to get around school for classes and clubs.
I train 3x/week MWF, 10am-11am. My workouts initially took ~35 minutes, but with longer rest times they now take ~45 minutes. I follow Phrakture’s Greyskull LP protocol. If you’re not familiar with it, check it out here.
My version of Phrakture’s GSLP:
Keep in mind that the last set for all the compound lifts is AMRAP (as many reps as possible), not 5 reps.
I’ve experimented with many diets (paleo, keto, chicken breast+b.rice+broccoli bro-diet) and the diet that works best for me is carb cycling. On training days, I eat lots of carbs (potatoes, sweet potatoes, brown rice, whole wheat pasta, bananas) and low fat. On rest days, I eat lots of fats (nuts, seeds, nut butter, fatty beef, fatty fish, eggs, bacon) and low carb. I keep my protein intake the same daily (Beef, chicken breast/thighs, tuna, whey/casein protein blend).
- Training day: 2400cal, 150g protein, 50g fat, 337g carb
- Rest day: 1800cal, 150g protein, 90g fat, 97g carb
Considering my training schedule of 3x/week, this averages out to: 2057cal, 150g protein, 73g fat, 200g carb a day.
- Caffeine - 200mg preworkout (Helps with alertness during college lectures too)
- BCAAs - 7g preworkout (Scivation Xtend Watermelon with ~12oz. water. Tastes like a watermelon Jolly Rancher, as recommended by the Leangains protocol)
- Vitamin D - 5000IU/day (As recommended by OmarIsuf)
- Calcium - 600mg/day (because milk and Greek yogurt are expensive to a poor college student)
- Fish Oil - 2g/day (NOW Ultra Omega-3)
Lessons I’ve Learned (will update as I remember more)
- Organize your life. Quit waking up at different hours during the day. Find specific hours to be productive with your work. Be financially smart, but don’t limit your happiness for the sake of being frugal. Track your weightlifting progress. Plan your weekly schedule, and update it when you have new appointments or commitments (the Calendar app on my mac is perfect, since it syncs with my iPhone). Keep a to-do list. It feels so good when you cross things off your list.
- Listen to your body. If you feel like your brain is sluggish to the point where it greatly affects your mood or productivity, try to figure out what you’re doing wrong. Are you eating healthy? Are you overtraining your body? Are you sleeping enough? Adjust accordingly.
- Get your micronutrients in, and you won’t feel so shitty. The bulk of your diet should consist of whole, nutritious foods - vegetables, fruits, nuts, seeds, healthy starches, meat, seafood.
- Abs are made in the kitchen, and are fine-tuned in the gym. If you want to have visible abs, your diet is paramount to your training. As you can see in my routine, I singly target my abs for only 5 minutes a week with Pallof presses. All other ab training is done with the compound lifts (squat, bench, deadlift, overhead press).
- DON’T let lifting consume your life. Be a social person. I’ve found that lifting heavy weights has done wonders for my confidence, leading to better relationships with others.
- DO treat your workouts like you would a professional appointment. You wouldn’t miss one just because you don’t feel like it. Once you get into the habit of lifting, you’ll be more inclined to stay disciplined.
SIDE NOTE: I had a massive cheat day today (~5000 calories), and enjoyed every single bite. I’m definitely going to hit some PRs tomorrow.
Submitted February 27, 2015 at 12:43AM by urban_dude
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