Ben on PTC's PPP - Page 2 - Ausbb

trofius · 24-01-2010, 09:47 AM

Best of luck mate yiou will do it easy..
before i new any better I was 58kg when i left school, and slowly got to the low 60s
doing dodgy training, and eating routines, plus lots of cardio..

Now since i have found AUSBB.com last year i went from a fatish 67 to a slimmer 63, and am now back up to 69kg at a similar bf%, all lifts are better..

you are pretty much teh same size as me only you have youth on your side, if only I had found here 12 years ago...

Kyle Aaron · 24-01-2010, 11:56 AM

Well done, you are lucky to be starting off right from the beginning. Most of us spent a lot of time messing about before discovering full-body workouts, eating properly, workout journals, and so on.

Well done, keep going.

Ben · 24-01-2010, 07:32 PM

Quote:

Originally Posted by Shrek

Up the cals to 3500, I think you can do it. Throw an extra meal in.

Interesting. I was going off Markos and Fadi's suggestion of Bodyweight x 44 (67 x 44 = 2948).

I would assume the body can only put on so much muscle per year and any calorie excess would be just put on as fat?

Quote:

Originally Posted by Shrek

How many times do you eat per day?

Breakfast, smoko, lunch, afternoon snack, when I get home, tea, before bed = 7.

Ben · 24-01-2010, 07:34 PM

Kyle and Mick, I am very grateful to all here for pointing me in the right direction.

I have a goal to hit 100kg BW @ 173cm.

Shrek · 24-01-2010, 08:58 PM

Just remember this.

Everyone tries to lift more every session or week, but how many people try to eat more every week to keep the gains coming? As soon as they plateau they blame training not the diet. I bet if guys ate 50 cals more every week there would be no plateau's.

Kyle Aaron · 24-01-2010, 09:01 PM

I'm sure there would still be stalls, but yes, it'd make a big difference. Thus my sig. If you want to lift big and get big, you have to eat big

Ben · 24-01-2010, 10:05 PM

Good point Shrek - a mistake most would make I would imagine.

Great thing about BW x 44 is you ARE continually eating more.

At 75kgs I'll be eating 3300 cals.
At 85kgs I'll be eating 3740 cals.
At 95kgs I'll be eating 4180 cals.

If my gains slow, I'll eat more

Ben · 25-01-2010, 08:09 PM

Bar and bench arrived today, stoked. Got straight into it.

Squat
Bar x 10
45kg x 10
60kg x 10
60kg x 10
60kg x 10

Bench
Bar x 8
35kg x 8
50kg x 8
50kg x 8
50kg x 8

Deadlift
Bar x 8
70kg x 8
70kg x 8
90kg x 8

Did the first few sets with normal grip, couldn't hang on to the bar so switched to mixed grip for the last set. Heaps better.

Military
Bar x 8
30kg x 8
30kg x 5
30kg x 5

Couldn't get the bar to budge past 5 reps on last two sets.

Bent Row
Bar x 8
30kg x 8
30kg x 8
30kg x 8

Curl
30kg x 5
25kg x 8
25kg x 8

Absolutely stuffed afterwards.

puff · 25-01-2010, 09:35 PM

nice one - good to see you're going.

Ben · 27-01-2010, 08:49 PM

Still sore from Monday.

Squat
Bar x 10
45kg x 10
62.5kg x 10
62.5kg x 10
62.5kg x 10

Bench
Bar x 8
40kg x 8
52.5kg x 8
52.5kg x 8
52.5kg x 8

Felt like my chest was ripping on the first work set. Might need to do another warm up set next time.

Deadlift
Bar x 8
40kg x 8
60kg x 8
90kg x 8
90kg x 8
90kg x 8

Military
Bar x 8
30kg x 8
30kg x 5
30kg x 3

Should've done another set.

Bent Row
Bar x 8
30kg x 8
30kg x 8
30kg x 8

Curl
27.5kg x 8
27.5kg x 8
27.5kg x 8

Took 2 hours from start to finish. Trashed afterwards, I'm going to bed...

24-01-2010, 09:47 AM	#11 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,829	Best of luck mate yiou will do it easy.. before i new any better I was 58kg when i left school, and slowly got to the low 60s doing dodgy training, and eating routines, plus lots of cardio.. Now since i have found AUSBB.com last year i went from a fatish 67 to a slimmer 63, and am now back up to 69kg at a similar bf%, all lifts are better.. you are pretty much teh same size as me only you have youth on your side, if only I had found here 12 years ago... __________________ Mick..yes another one there are hundreds here..! Currently 74kg, 173cm ~15%bf, 1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90 6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70 http://ausbb.com/member-training-dia...ys-2010-a.html Last edited by trofius; 24-01-2010 at 01:20 PM.

24-01-2010, 11:56 AM	#12 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Well done, you are lucky to be starting off right from the beginning. Most of us spent a lot of time messing about before discovering full-body workouts, eating properly, workout journals, and so on. Well done, keep going. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

24-01-2010, 07:34 PM	#14 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	Kyle and Mick, I am very grateful to all here for pointing me in the right direction. I have a goal to hit 100kg BW @ 173cm. __________________ 137.5/97.5/150 @ 71

24-01-2010, 09:01 PM	#16 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	I'm sure there would still be stalls, but yes, it'd make a big difference. Thus my sig. If you want to lift big and get big, you have to eat big __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

24-01-2010, 10:05 PM	#17 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	Good point Shrek - a mistake most would make I would imagine. Great thing about BW x 44 is you ARE continually eating more. At 75kgs I'll be eating 3300 cals. At 85kgs I'll be eating 3740 cals. At 95kgs I'll be eating 4180 cals. If my gains slow, I'll eat more __________________ 137.5/97.5/150 @ 71

25-01-2010, 08:09 PM	#18 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	Bar and bench arrived today, stoked. Got straight into it. Squat Bar x 10 45kg x 10 60kg x 10 60kg x 10 60kg x 10 Bench Bar x 8 35kg x 8 50kg x 8 50kg x 8 50kg x 8 Deadlift Bar x 8 70kg x 8 70kg x 8 90kg x 8 Did the first few sets with normal grip, couldn't hang on to the bar so switched to mixed grip for the last set. Heaps better. Military Bar x 8 30kg x 8 30kg x 5 30kg x 5 Couldn't get the bar to budge past 5 reps on last two sets. Bent Row Bar x 8 30kg x 8 30kg x 8 30kg x 8 Curl 30kg x 5 25kg x 8 25kg x 8 Absolutely stuffed afterwards. __________________ 137.5/97.5/150 @ 71 Last edited by Ben; 31-01-2010 at 11:45 PM.

25-01-2010, 09:35 PM	#19 (permalink)
puff Regular Member Join Date: Oct 2009 Location: Melbourne Gender: Posts: 379	nice one - good to see you're going.

27-01-2010, 08:49 PM	#20 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	Still sore from Monday. Squat Bar x 10 45kg x 10 62.5kg x 10 62.5kg x 10 62.5kg x 10 Bench Bar x 8 40kg x 8 52.5kg x 8 52.5kg x 8 52.5kg x 8 Felt like my chest was ripping on the first work set. Might need to do another warm up set next time. Deadlift Bar x 8 40kg x 8 60kg x 8 90kg x 8 90kg x 8 90kg x 8 Military Bar x 8 30kg x 8 30kg x 5 30kg x 3 Should've done another set. Bent Row Bar x 8 30kg x 8 30kg x 8 30kg x 8 Curl 27.5kg x 8 27.5kg x 8 27.5kg x 8 Took 2 hours from start to finish. Trashed afterwards, I'm going to bed... __________________ 137.5/97.5/150 @ 71 Last edited by Ben; 01-02-2010 at 12:05 AM.