manolito

HI! updating last week wokouts. With easter holidays going on I have missed workouts. I felt that missing a workout, specially on friday, affects my perfonmance negatively. I struggle with lifts tne workouts after missing. Monday SQ 5x5 80kg OH 5x5 32kg DL 1x5 90kg Wednesday SQ 5x5 82,5kg BP 5x5 60kg BR 5x5 57,5kg

Hi everyone, I would like to sum up my week and also write about my workout and goals. First week over. I'm back after 1 week break. I have deloaded around 10%, still it has been difficult,specially on the squat the first day. Monday SQ 5/5/5/5/4 75kg BP 5x5 55kg BR 5x5 55kg Wednesday SQ 5x5 75kg OH 5x5 30kg DL 1x5 85kg Friday SQ 5x5 77,5kg BP 5x5 57,5kg BR 5/5/5/5/4 57,5kg I have failed on the squat the first day, and on the barbell row on Friday. It's been difficult to keep proper form on the barbell row. That's why I prefer to fail and focus on the form. I'm resting 90 seconds between sets except squat that I'm resting 2 minutes. Maybe I should rest more in order to avoid failing but I don't want the workout to last more than one hour. I'm working out first thing in the morning in a fasted condition. Maybe this is not the best way to progress on my strength training but I think it is useful for the weight loss. Anyway, I'm taking some bcaa's (supposedly they don't break the fasted phase) pre and post workout to prevent muscle loss. I'm eating around 2100kcal, this wouldn't help with muscle gain either, but I think I should prioritize fat loss. Regarding to my diet I'm trying to keep it very simple. Intermittent fasting, no sugar, carbohydrates below 50-75g and trying to cook my food. And finally my goals, like I said before I hope to be around 80kg and below 20% bf before the end of June. And in regards to weigh training, I wish to be around 100kg on my squat and 120kg on the deadlift. I wish I could reach some day at least 1,5 bodyweight squat, and 2bw deadlift. I also would like to be able to do 1 pistol squat (one legged squat). That is all for now.

Hi man! After a couple of weeks working out regularly and a little break last week, I have decided to start a battle log. Here is the link Thank you for reading.

Hi everyone, I did my first challenge two months ago and everything went quite well. The challenge helped me to lose some weight and start training again. As it is being difficult to me to start a challenge on time again, I have decided to start a battle log to keep track of my progress. My intention is to write down everything related to my workouts and diet for the next three months, at least once a week. I'm starting at late March, so it will finish at the end of June. My numbers after a week off on holidays (I will deload more or less 10%) are at this point: SQ: 75kg DL: 85kg BP: 55kg BR: 55kg OP: 30kg BW: 85kg BF% around 25% (hopefully less, I must check) My main goal is to stick within the SL5x5 program for this three months, and to get under 80kg and 20% BF. Tomorrow is my first day after my little break, I will update soon telling how everything is going.

Hi everyone, my first challenge is over and I'm very happy. I think the challenge have been very helpful for me to achieve my goals. My quest were: 1_Eat clean I'm very happy with this, I have cleaned my diet a lot, almost 100%. I will continue that way. 2_Record food daily and keep calories under 2100 I have keep track of my food intake every day, and at least 5 day a week under 2100. It has helped me to be aware of what kind of food I was eating. I expected to lose 2-3kg (0,5kg/week), finally i have lost 4kg, mainly because of keeping my daily carbohydrates intake under 50gr (only vegetables). I have been doing also intermittent fasting (16:8) and I'm sure it has helped also. 3_Workout at least 3 days a week I have been doing StronLifts 3 day a week and a long walk on weekend (8-10km). I haven't missed a single workout. I'm very proud. It was my first time with SL and I'm very very happy. It starts very low but the last week it was pretty hard. Life goals: Improve my English I have been posting weekly but not much else. I have to work on that goal, haha. In conclusion I would like to say again that I'm very glad, about the challenge and about the people who has been very helpful. I'm sure it has helped me to be back on the good path. I must think in my new goals for the next challenge (I know i'm late again), I want to focus on reduce my body fat under 18% and get strong. Any ideas? See you in the next challenge.

Hi man! How are you doing? Have you been working out this week? What about HIIT? I had been doing some HIIT (running) months ago and it was good. I think whatever you do it will be good.

Yes! There's where I'm headed. I really enjoy lifting. Maybe I consider to introduce some running in the future but right now I want to focus on lifting. My 5th week is over! Only one more to finish. No problems this week, everything under control, no weight loss but it's OK. I'm gonna do my best this last week. I will update next week with the final results.

Thanks alienjenn, you are right challenge is almost over. I'm not sure about next challenge, my main goals are to loose weight, mainly fat. I will continue that way, low carb diet and strong lifts. I'm going to think about it.

Hi! 4th week finished. everything fine. 5x5 SL is getting tough, first fail at overhead press, but I'm happy. Maybe a little tired on Friday, last day of the week. Everything else fine, this week weigh 84,1kg, still going down. Despite everything is going quite well, I'm afraid of getting bored so I must focus on continuing with the challenge for the next 2 weeks.

I'm happy to heard how fast are you thinking positively. Anyway It's only a little obstacle. I'm sure you will enjoy body weight training also. Get better soon.

Congratulations on your lifts , you are close. Good luck.

Thanks, I have read about consuming high-protein food like eggs, tuna or something like that for breakfast after the workout, but I don't want to break the fasting. Anyway I'm not having problems for now. I have read also about taking the bcaa's in order to not break the fasting. I don't know, maybe I give it a try in the future. I would let you know.

Hi everybody! Third week is over and hit halfway point in my challenge. I'm back on track. I'm not having problems with my first quest, eating clean, apart from drinking more than 2-3 beers a week. As I'm eating quite clean, no processed food or sugar at all I'm not worried about beer. My second quest is the most difficult to me, It's easy to keep calories under 2100 when I eat at home but if I go out its not as easy. This week went pretty well (thanks to this week post at NF about putting fitness first), I have only eaten out once and everything within my diet. I have lost 1 kg this week. I'm at 84,5 kg. I'm still keeping track of every meal and no problem at all with the intermittent fasting. My third quest is my favorite, I'm loving the 5x5 stronglifts. I'm having no problem of going to the gym 3 times a week. Last day I have started feeling that things are getting harder. I will update next week. I have a question for anyone who is doing Intermittent fasting. I'm doing the 16:8, I have my feed window from 2 pm to 10 pm approximately, buy I'm working out at 8 am. Working out fasted is OK, I'm not having any problem with this but I'm concerned about post-workout. I have read about taking bcaa's after training. any suggestion? What do you do? Thanks for reading. P.S. I want to apologize for my English, I hope you can understand everything I write. Please feel free to correct any mistake.

Thank you. Yes I'm enjoying the 5x5, I'm always waiting for the next workout. I'have been lifting before but lately was a little boring and with small progress. I'm still far from my highest weights but maybe in about a month all is going to get harder. Due to the slow progression at the beginning I have increase the recommended weight increments, but I think I'm going to set to default in a couple of weeks. Have a nice week!

Hi again, Second week is over. This week hasn't been as well as first. I have been working out 3 days plus one long walk on Saturday and I have been tracking food everyday. So far so good, but I have gone eat out two days this week and I have exceeded by far my 2100 kcal limit and my low-carb diet these two days. This means my weight remains the same this week 85,5kg. I'm going to try to get back to my plan this week. Despite this two days everything else is going good, the 5x5 stronglifts workout is getting harder but not too much yet. See you next week