It has been a funny period of my life.
I finally realized what does it take to gain weight. Well, mainly eating like a champion is all you need.
And train from time to time, haha.
Results short and simple
Starting weight: 68,6 kg
Current weight: 74,5 kg
So I gained 5,9 kg of mass.
This is what I was eating
- oat meal
- peanut butter
And this is pretty much it.
Keep it simple.
I was eating between 2500 – 3600 kcal/day. Mostly around 3000 kcal/day.
I have no idea how much protein, fats, carbohydrates. Prolly too much of all, haha.
Do you even lift brah?
I was training mainly for volume. So lot of reps, haha.
But I do not like monotonous way of traying. So I was doing some strength work as well.
Was also at a GYM twice.
Here are some numbers, just for the lolz:
I bench pressed 55 kgs 5 times super easy. Next time adding some weight.
Deadlift: doing sets with 60 kgs. Tried lifting twice 70 kgs and the biggest beast in the gym told me my form was good.
He also told me that I should add some more weight, cause it feels to me like super heavy weight, but my form was saying that I could do more.
_Squat: _doing sets with 60 kgs. And I feel like I can squat less than I can squat. Legs are definitely my weakest link. They can run a lot, tho (ok, to specify this: they could have run when I was younger, now I do not enjoy running anymore)
Pull up: I did 2 pull ups w 30 kgs added. And I have no idea how much I can do of these unweighted. Do not see any point in adding reps, I rather increase intensity.
_One arm dead hang: _I see a huge progress here. And I think it is caused by weighted pull ups. Did not quantify it yet, but at least 9,87 sec. Also started doing the towel hang. I just hang the towel on the bar and grab it with my hand. I can hold like 1,14 sec like this. Super challenging.
_Dips: _Doing them weighted as well, but I have no idea what is the weight. Cause they do not have it marked in the park. I also see a progress with korean dips. They do not look hard, but they build very good mobility in the shouder gridle. Definitely recommend them. Also see progress in russian dips and I have not been trying them for few months.
I am going to train for these moves now
- one arm pull up
- front lever
- gymnastic free handstand
- human flag
- straddle planche
- pistol squat
- full ROM handsand push up
- thoracic bridge
- L sit
- shoulder dislocation (shoulder width)
- benchpress (maybe, but prolly not, cause I have a ton of pushing with my BW)
Yeah, lot of goals.
I am not gonna be able to train for some of them now, cause I do not have equipment for that. Like shoulder dislocation and not sure about human flag either. It is kind of hard to find equipment for human flag training, haha. But I will find something.
But you know, I put it here just as a reminder for myself. Also for tracking purposes.
I am going to share my training plan later, cause it will take some time to create routine that I can progress with.
So main goal is STRENGTH now
Although, I am going to traing w something like 3-5 reps most of the time, there are also going to be some muscle gains.
As Pavel Tsatsouline says: Strong first!
These guys are ready to give you tips on strength training
I believe there is a ton of other guys. Depends on your goals and taste.
Everybody can find the info that he needs.
And winner of the competition is…
4 of you guessed 74 kg and one of you guessed 75 kg.
As I got 74,5 kg now, I had to let the random number generator determine who the winner is.
I have already hit you up with a message, Olivier 😀