Hi everyone. Been lurking around on here for a while, and finally decided to take the plunge and keep a blog. Maybe for me, maybe to keep me honest. But, definitely for all the great support I've seen on here. I was a bad lacto-ovo vegetarian for 7-years. I say bad because I felt I was a bad representative of the cause--relied too much on carbs, processed foods, and looked like hell. I was 5'10 and topped out at a bulbous 236 lbs on 9/12/10. That was the day I decided to take control of my life. I adopted a cleaner eating schedule, started exercising, and now I am 179 lbs and have decided it was time to bring weight-lifting into my life. I became fully vegan on the first of the year, and it has been the best choice I have ever made. After a bunch of research, I decided to do Stronglifts 5X5. In addition, I do Bikram yoga on the Tu/Thurs off-days because I enjoy the meditative aspects. I started last week, so I'll fill-in those days. My goal is to build strength and bulk and hopefully thin out the belly fat I'm still carrying around with me. Here we go:
Squat 5x5 @ 50
Bench 5x5 @ 50
Barbel Row 5x5 @ 65
I was tooling around with weights for a few weeks before I decided on this program, so I wasn't a complete weakling, and the yoga and exercise helped, too. So this wasn't difficult at all for me. I resisted the urge to go heavier, as if I've learned anything from reading blogs/forums about this workout, the weight progression becomes intense. Also, I recognized that I needed to practice my form as the BP was the only lift I was familiar with. I watched plenty of vids on the other two, though.
Squat 5x5 @ 55
OHP 5x5 @ 45
Deadlift 5x5 @ 90
Ok. I realized afterwards that I was supposed to do DL @ 1X5, not 5x5, but it still wasn't laborious for me to complete the 5x5. I also didn't recognize the warm-up sets, but I am a little confused on how to accomplish this. It looks like I should do a warm-up set at about 33-50% of max weight, then at about 65-75% max weight. Since the Olympic bar is 45-lbs alone, I don't know how this is possible for Squat and OHP. I would guess I could warm-up with body-weight squats, but the OHP eludes me. Any help? Anyway, this was all pretty easy for me.
Squat 5x5 @ 60
BP 5x5 @ 67
Row 5x5 @ 70
Again, pretty easy. The BP was still way too easy at a 5-lb increase, so I bumped it up to 67. I know it's an odd number, but the free-weights I have only could be configured to be 67-lbs since the smaller weights I have are 2.75 or 5.5, so a strict 5 or 10 lb increase wasn't possible.
Squat 5x5 @ 65
OHP 5x5 @ 50
Deadlift 1x5 @ 100
No problems today either. I warmed-up with just the bar on the first round of DL and at 78 (two 11s and two 5.5s) and with body weight on the squats. But, I still don't know about how to warm-up the OHP.
I also logged my meals for 9/24
6:00 AM Smoothie (banana, blueberries, strawberries, pea protein, almond milk)
323K 53gC 19.2gP 7.2gF
8:30 AM Orange
86K 22C 1.7P .2F
11:30 AM Brown Rice, Homemade Seitan Mock Chicken (Vital Wheat Gluten & Almond Flour and some seasoning), broccoli, and cauliflower
506K 66C 53.9P 6.4F
2:30 PM Vega One and Almond Milk
178K 13C 16P 7.5F
5:00 PM Post-Workout Meal Pea Protein and Almond Milk
110K 3C 16P 4.5F
8:30 PM Black Bean, Asparagus, Brown Rice and Red Bell Pepper Stir-Fry
709K 126C 35P 6.5F
2012K 283C 142P 32F
Any input on diet? I would like to be able to reach higher protein goals with less carb intake, but that seems to be difficult unless I eat nothing but the pea protein, as it's a 16:1 P:C ratio, and the Mock Chicken. All suggestions are gladly welcomed.