Triple's 10 month challenge

[TripleT]

So I saw another member have a "5 month Challenge", so I thought I might as well make my own! Just twice the length!

The Problem:
Alright so basically i'm a skinny ass little 16 year old and I'm about to go on a sick sick vacation to Hawaii in around 10 months time.

The Goal:
I'm looking to gain as much muscle mass as I possibly can in this time frame and I'm shooting for around 150lbs at the very least.
BEACH BODY here I come!

The Plan:
I'll be using Stronglifts 5x5 coupled with swimming to balance my lifting/cardio ratio.

Heres a link for those of you interested in the routine - Stronglifts 5x5

I'll be working out Mon-Fri every week.
Mon/Wed/Fri = lifting days
Tues/Thurs = 30-45 min swimming
Weekends will be light stretching and some core while I wait for World of Warcraft to load... jk

Anyways, STATS!

The Stats:
Age - 16
Hieght - 5'6
Weight - 125lbs
Status - Bulking!

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The Progress
Progress pictures, measurements and monthly weigh-in will be updated here every now and then. 12 weeks for pictures, 8 weeks for measurements and 4 weeks for weigh ins.

I'll take measurements/pictures sometime this weekend in the morning before breakfast, so I'll have more time.

Stats:

Weight - 125lbs (February 22, 2009)


Measurements (unflexed)

Chest -
Arms -
Deltiods -
Thighs -
Waist -

Progress Pictures:

Coming soon!

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I have to make some lifting and weight goals.
What do you guys have in mind?
150lbs reasonable in 10 months?
I'm also looking to get my squat/deads/bench up to 1.5 times my bodyweight, think its reachable?

Any help greatly appreciated guys!
I'll be posting in here everyday with my workout and how it went.
As well as my diet and sleep time so I can keep track for myself.

Stay tuned!

[cjay^]

Never heard of stronglifts 5x5 before but it looks similar to Rippetoe so it should do the trick.

150lbs is more than reasonable for 10 months, apparently the max you can gain in 1 week is 1lb of muscle, but thats at 100% efficiency, and in 10 months that would get you 40lbs, so I would probably expect 30 ish? assuming you have a good diet and good discipline throughout those 10 months.

I started at 130lbs myself, and am now at 175 ish. Well worth the effort!

[TripleT]

Originally posted by cjay^

I started at 130lbs myself, and am now at 175 ish. Well worth the effort!

Really?
Quite impressive! How long did that take you?

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Month 1: Week 1, Day 1(Monday): Workout B

So I decided to start with Workout B instead of Workout A, since I did some chest on the weekend and my pecs are still a little sore.

Anyways, heres the workout for today:

Workout:
Squats - 5x5 - 135lbs
Overhead Press - 5x5 - 60lbs
Deadlift - 1x5 - 125lbs
Chin ups - 3x8
Prone Bridges - 3x30 seconds

Relatively good workout, I'll definately be increasing squat/overhead press/deads next week. Chin ups were tiring after doing all that, but I'll try and get 10 for each set next week.
Prone bridges were easy as well, I will increase to 45 seconds next week.

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Diet:
Meal 1: 4 x-large scrambled eggs, 2 pieces whole wheat toast, 1 cup soy milk + fish oil pill
Meal 2: Beef noodle soup (aka "Pho") with about 6 oz beef + water
Meal 3: 2: Egg & Ham sandwich (3 eggs/3 oz ham) on whole wheat bread
Meal 4: 2 scoop whey isolate in 10 oz pure orange juice + pulp
Meal 5: 1 cup white rice, 6 oz pan fried fish + veggies
Meal 6: pending...

Not too happy with my diet today.
I should've eaten more but its a decent start

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Also, anyone have any good workout music?
Just something that pumps you up. I'm not really into hardcore death metal, that just hurts my ears.
Anything catchy is good, no love songs though!! (i have enough from my girlfriend )

So, any suggestions?

Also, hows my routine/diet.
Just started so it'll take some time to adjust to eating so much and all this excercising.


Cheers!
-3T

[S13_Ryan]

sounds good man.


if only all the fatties had determination like you

[TripleT]

Meal 1: Whole wheat bagel with cream cheese + gatorade.
Meal 2: 1 cup rice, 8 oz chicken + veggies
Meal 3: 1 cp rice, 8 oz chicken + veggies
Meal 4: 1.5 cups vermecelli, 7 oz chicken + veggies
Meal 5: 1 scopp whey protien + 8 oz orange juice
Meal 6: miss again

Meal 1 was really sh*tty cause I was late for class right after sports, the rest was alright, but I missed Meal 6 again.

Also, just wondering but is there a time limit you can't eat in before you go to bed?

[kutt3r]

Monitor your weight closely.. being 16 with that much work you might find you are not eating enough to actually gain weight.

As you are working on gaining weight don't be so uptight about getting more meals in if you cant, just eat bigger ones if you are stuffed then add some olive oil to your shakes to get the extra cals in.

Looks like a good start, just keep track of what is going on and how you are feeling and change accordingly.

[TripleT]

Originally posted by kutt3r
Monitor your weight closely.. being 16 with that much work you might find you are not eating enough to actually gain weight.

As you are working on gaining weight don't be so uptight about getting more meals in if you cant, just eat bigger ones if you are stuffed then add some olive oil to your shakes to get the extra cals in.

Looks like a good start, just keep track of what is going on and how you are feeling and change accordingly.

How much olive oil do you recommend?

Yea, my legs were very very sore from squatting on Monday, so I didn't do them today. Let them rest abit.

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Month 1: Week 1, Day 3(Wednesday): Workout A

Workout:

Squats -
Bench Press - 5x5 - 125lbs
Inverted Rows - 3x10
Push ups - 3x12
Reverse Crunch - 3x12

Didn't squat today due to my legs still feeling tight and sore. They are just getting used to the heavy lifting I guess?
Rest of the workout was pretty good. I might increase Bench next week, but it was a little tough on the last few reps so we'll see....

As for reverse crunches, they were abit too easy. Do you guys recommend anything else? I just didn't really feel the burn all that much, only in the last few reps. Maybe I'm doing it wrong?

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Diet:

Meal 1: 4 eggs, 1 whole wheat toast, 1 banana
Meal 2: 6-7 oz fish, 2-3 small patatoes + salad
Meal 3: Tuna sandwich on wholewheat bread + veggies
Meal 4: 2 scoop whey protien + 10 oz OJ
Meal 5: 6-7 oz fish, 3 small patatoes + salad
Meal 6: ...

Diet is getting abit better, I'm eating more for sure.
I need more sleep though. I barely had enough time this morning to eat and rush to school.

[TripleT]

Month 1: Week 1, Day 4(Thursday): Cardio

Cardio:
Swam for about 30-45 mins.
Prefecting my butterfly...hard stuff!

Diet:
Meal 1: 5 eggs, 2 pieces of wholewheat toast, glass of OJ
Meal 2: Spaghetti with about 7 oz of meatballs + veggies
Meal 3: 8 oz fish, 2 patatoes + OJ
Meal 4: Spaghetti, 6-7 oz of meatballs + greens!
Meal 5: Protien Fruit Shake (leftover grapes, apples, etc. etc.) 1 scoop whey
Meal 6: ...

I keep missing meal 6!!
hmmm....what can I do?
I'm slowly getting there though, I can probably drink my shake earlier on so that I can squeeze in that last meal!

Hows it so far?

[forced14]

I was looking at Mark Rippetoe's "Starting Strength" book for squats, and the work out he gives for squats. I found that my legs were getting killed. First thing he mentioned was to do warmups sets prior to your work sets.

Looking at an example from the book for squats:
Weight Repetitions Sets
45 5 2
95 5 1
135 3 1
185 2 1
225 5 3 <<<<work set

Not sure what you are doing for stretches before and after the workout, found that helps out too.

Hopefully that helps.

[TripleT]

^^ Thanks!
I may need to stretch more...

But I think for the most part, my legs are just getting used to it so thats probally why they are so sore right now.

Should get better next week

[kutt3r]

Originally posted by TripleT


How much olive oil do you recommend?

1gr fat = 9cals

Figure out what you are short in cals
One day you might have 2 table spoons another you might have 5.

The olive oil has a host of good side affects, including joint care.

Thats the best thing about it, calorie dense and easy to fit in and good for you.

Fish oil works too..

[TripleT]

Alright, I have fish oil pills I'll just take two of those every meal?
And if need be take some olive oil with my shake.

Anyways, yesterday was BRUTAL in terms of diet and workout wise.
I didn't even head to the gym, I had work right after school til the late evenings and went to a friend's party that went on for way too long. (1 pm)

Barely got 4 meals in if I remember correctly, it was pretty bad. I'm not going to bother listing...
Bad day, I feel terrible this morning.

However, I'll be heading to the gym later today.
I'll come back with an update

[TripleT]

Month 1: Week 1, Day 6(Saturday): Workout B

Workout:
Squats - 5x5x 135lbs
Overhead Press - 5x5x60 lbs
Deadlift - 1x5x125lbs
Chin ups - 3x9
Prone Bridges - 3x30 sec

Diet:
Meal 1: 4 eggs, PB & J sandwich (whole wheat bread, crunchy peanut butter, strawberry jam)
Meal 2: Softshell tacos (wholewheat, veggies, 6-7 oz ground beef)
Meal 3: Fruit Protien Shake, (strawberries, banana, yogurt, whey) isolate
Meal 4: 8 oz steak, basmati rice, veggies, mushrooms
Meal 5: 8 oz steak, basmati rice & veggies
Meal 6: ...miss again!

Missed my 6th meal again...I don't know why but I just can't eat all 6 meals in the time frame I have?
Maybe I need more sleep.

[TripleT]

Month 1: Week 1, Day 7(Sunday): Workout B

Diet:
Meal 1: Lots of Ravioli + Tamatoe sauce. Tim hortons HC & donut. What? My boss bought it for me
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:

[Euro_Trash]

Just curious... for pasta and rice are you eating the whole wheat stuff?

[Little Dragon]

good stuff

[kutt3r]

Originally posted by TripleT
Alright, I have fish oil pills I'll just take two of those every meal?

If they are 1 gram or 1000mg, if not then you need to calculate how many you need.

[TripleT]

Sorry guys, I've been dearly busy with school/swimming.

Right now my weightlifting is being put on hold because I have to train for a swimming competition soon.

Couple of weeks time it'll be done and I'll be back.

See you guys then!