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Nick's training log

Sharing my adventures with the SHF world

NGAFD
NGAFD g Nick Groeneveld
87 Post(s)
87 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2013
Posted

Hello everybody,

 

I'm preparing for the start of my 'fitness 2014' and this is one of my preparations. I'm starting a log to keep track of what I'm doing. This means that I will share PR's, form-check video's and other things over here with you. My goal is to learn from all the healthy discussions we'll have over here and to put that in my fitness-life.

 

Back story

I'm currently recovering from injury and my 'internship problems' (view over here) are over. So it's almost time to start again. I've been working out for almost eight years now (only one year in a good way) and it's time to kick things up a notch.

 

Stats

Age: 21 (03/10/1992)

Height: 185cm / 6'1

Weight: 86Kg / 189lbs

Bodyfat: To be measured

 

Squat: 3x90Kg / 190lbs

Deadlift: 5x100Kg / 220lbs

Bench Press: 3x75Kg / 165lbs

 

Routine

I'm doing Reg Park's 5x5. This is a three times a week A/B/A/etc 5x5 routine. Every work-out contains three 'big' 5x5 movements and two 'assistance' 3x12 movements.

 

A routine

 

Squat - 5x5

Bench Press 5x5

Pull-ups - 5x5

 

Calf Raise - 3x12

Decline Close Grip Diamond Push-ups 3x12

 

B routine

 

Deadlift - 3x5

Front Squat - 5x5

Weighted dips - 5x5

 

Barbell Rows - 3x12

Leg Extension - 3x12

 

Goals

I have multiple goals, so this is were I could use your advice. I'm not quite sure if I should do them one at a time or split my goals and do them all at the same time? There are a few strength related goals and a few muscle gain related goals. This are my goals:

 

- Get back to my pre-injury strength PR's

- 100Kg Squat

- 125Kg Deadlift

- Bench Press my own bodyweight (which is 86kg as of this writing)

- Lose a few % bodyfat

- Get more flexible

 

Diet

This is a big step for me. Up until now I've had a 'just eat a lot and you'll grow' diet. It has worked for now but I still think I'm not gaining as fast as I could be gaining if I would pay more attention to my diet.

 

That's about to change! I still have to calculate my macro's and what I eat on a daily basis. I could use some help with that and how to proceed from this point.

 

A final diet-related question: I've never done any specific pre- and post-workout food. I'd like to do so, too. When (and what) should I eat before and after a big work-out?

 

Suggestions and comments are much appreciated.

I belong to the warrior in whom the old ways have joined the new. www.nickgroeneveld.com
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: NGAFD

Hello everybody,

 

I'm preparing for the start of my 'fitness 2014' and this is one of my preparations. I'm starting a log to keep track of what I'm doing. This means that I will share PR's, form-check video's and other things over here with you. My goal is to learn from all the healthy discussions we'll have over here and to put that in my fitness-life.

 

Back story

I'm currently recovering from injury and my 'internship problems' (view over here) are over. So it's almost time to start again. I've been working out for almost eight years now (only one year in a good way) and it's time to kick things up a notch.

 

Stats

Age: 21 (03/10/1992)

Height: 185cm / 6'1

Weight: 86Kg / 189lbs

Bodyfat: To be measured

 

Squat: 3x90Kg / 190lbs

Deadlift: 5x100Kg / 220lbs

Bench Press: 3x75Kg / 165lbs

 

Routine

I'm doing Reg Park's 5x5. This is a three times a week A/B/A/etc 5x5 routine. Every work-out contains three 'big' 5x5 movements and two 'assistance' 3x12 movements.

 

A routine

 

Squat - 5x5

Bench Press 5x5

Pull-ups - 5x5

 

Calf Raise - 3x12

Decline Close Grip Diamond Push-ups 3x12

 

B routine

 

Deadlift - 3x5

Front Squat - 5x5

Weighted dips - 5x5

 

Barbell Rows - 3x12

Leg Extension - 3x12

 

Goals

I have multiple goals, so this is were I could use your advice. I'm not quite sure if I should do them one at a time or split my goals and do them all at the same time? There are a few strength related goals and a few muscle gain related goals. This are my goals:

 

- Get back to my pre-injury strength PR's

- 100Kg Squat

- 125Kg Deadlift

- Bench Press my own bodyweight (which is 86kg as of this writing)

- Lose a few % bodyfat

- Get more flexible

 

Diet

This is a big step for me. Up until now I've had a 'just eat a lot and you'll grow' diet. It has worked for now but I still think I'm not gaining as fast as I could be gaining if I would pay more attention to my diet.

 

That's about to change! I still have to calculate my macro's and what I eat on a daily basis. I could use some help with that and how to proceed from this point.

 

A final diet-related question: I've never done any specific pre- and post-workout food. I'd like to do so, too. When (and what) should I eat before and after a big work-out?

 

Suggestions and comments are much appreciated.

Happy to see you back Nick! About time brotha, I am glad everything is working out for you.

 

You have a very aggresive goal and I LOVE IT!

 

Let's focus on you getting your strength back up first. To do this, you are going to do the 5x5 programs for your workout A. I would recommend you use my video on how to build a meal plan and because your goal is strength... go high protein with carbs around 200-250 as you are going to need them for intense lifting.

 

You can still work to be more flexible as well. You should always be doing dynamic warm-ups like the ones I mention in this video before deadlifting and squatting

 

 

and my shoulder warm-up before squatting, bench pressing etc.

 

 

Once you calculate your macros let me know. We can get you on a plan that will allow you to lean out a bit while keeping you in a zone you need to be in to gain strength.

 

 

Need 1 on 1 coaching? Send me a direct message to learn more!
NGAFD
NGAFD g Nick Groeneveld
87 Post(s)
87 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2013
Posted

Thanks for the comments, Scott. I had my body fat percentage measured today. It was 17%. In addition to that, I calculated what macros I'm currently getting on a daily 'just eat a lot' basis. I came up with the following:

 

BMR at rest: 2020
BMR in motion: 3131

 

Weight: 187lbs
Bodyfat %: 17%
Lean weight: 153lbs

 

Protein: 165
Carbs: 255
Fats: 90

 

What do you think about this? In my original post I also asked about pre- and post-workout meals. I don't really have that and I don't know what and when to eat around my workouts. Do you have tips on what to do now and how to modify my eating a bit? Leaning out while staying in the 'zone' to get strength, as you were saying sounds good to me!

I belong to the warrior in whom the old ways have joined the new. www.nickgroeneveld.com
Rishi_Ramsamooj
Rishi_Ramsamooj g Rishi Ramsamooj
140 Post(s)
140 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted
Posted By: NGAFD

Thanks for the comments, Scott. I had my body fat percentage measured today. It was 17%. In addition to that, I calculated what macros I'm currently getting on a daily 'just eat a lot' basis. I came up with the following:

 

BMR at rest: 2020
BMR in motion: 3131

 

Weight: 187lbs
Bodyfat %: 17%
Lean weight: 153lbs

 

Protein: 165
Carbs: 255
Fats: 90

 

What do you think about this? In my original post I also asked about pre- and post-workout meals. I don't really have that and I don't know what and when to eat around my workouts. Do you have tips on what to do now and how to modify my eating a bit? Leaning out while staying in the 'zone' to get strength, as you were saying sounds good to me!

Personally, I would lower down the carbs a bit. Remember carbs don't build muscle. Protein does. With that being said, raise your protein to AT LEAST 190 grams and lower the carbs to 200 grams. However, make sure you eat most of your daily carbs before you workout

18 years old Training for aesthetic athletics No roids just rage Majoring in business management Changing people's lives
muscular strength
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