insane training
After noticing the body weight change yesterday, I was encouraged. I actually gained some weight. That balloon faded after I measured body fat yesterday evening though. The bulk, if not all, of the few-pound gain was body fat, based on the increase ab skin-fold thickness measurement. It may not be accurate, but it’s marching upward ever since I started measuring it.
Considering that I think I gained some fat before I started measuring body-fat percentage, I conclude that about half (5-6lb) of the ~10lb that I’ve gained in the last year is fat, a 3-4% increase in body-fat percentage. Maybe it’s even more, but certainly not less. (I used to kind of have abs showing, but they are fading over time.)
Eating too much and not working hard enough.
I’ve always included the big compounds in the programs I’ve done. I know if I tried to do any more reps within the sets, my form would be terrible, risking injury, not targeting the right muscles, etc. One thing I haven’t tried is a program with low-rep sets, using "heavy" weights. The simple version of the dinosaur-training program is 5 x 5 with the basic exercises, like I wrote earlier this week. I’m doing that next.
6 November 2009 at 09:45
fat calipers are infamously inaccurate but they can give you a base to go by. I have done the 5×5 workout before and it gives you good results. Just dont try to do it everyday. I also recommend a workout with olympic lifts. You don’t have to use alot of weight but you can get really strong and really fit.
6 November 2009 at 09:47
I think the increased intensity of the x5 can really help you blast that small amount of bf% you gained. I hope the trip goes well.
6 November 2009 at 09:51
Brad, there’s lots of variables to consider. In addition to those you note, there’s also what you’re eating in addition to how much. And, in addition to workout intensity, I don’t recall that you do much cardio. Keeping the BF down:
DIET: How much & what you eat
Workouts: Intensity + cardio
6 November 2009 at 09:52
Just keep blasting forward Brad. I like the idea of the 5×5 for you, it will be a good change. How long are you planning to stay on the new workout plan?
6 November 2009 at 10:06
I’m excited to see how the 5×5 program will work for you.
6 November 2009 at 12:07
"Half the 10lbs I’ve gained is fat"… Thus implying you gained 5 lbs of muscle. Let’s not disparage that my friend.
6 November 2009 at 12:38
sg is right mate, you gained muscle! thats the point. i am crap when it comes to wise words but focus on the good bits first if you get my drift!
6 November 2009 at 13:58
You might consider the Scivation bulking plans. It might be worth a look.
6 November 2009 at 14:43
The heavy weights/low reps might be just what you need. And I also agree with StrongerGeek.
No disparaging. You will do what you set out to do.
~L~
6 November 2009 at 15:40
Hi brad, gaining about 50% fat and 50% muscle isn’t all bad - especially considering you are clearly in the ‘hardgainer’ category.
I appreciate you dont want to get fat to put on muscle - I am in the same boat, but maybe your going to have to sacrifice a little to get the muscle on you will have to put a little fat on - the thing to remember is you’ve been trying to bulk for 12 months and put on 5lb of fat, I bet you could get that off in 4-6 weeks and not loose the 5lb of muscle you have put on if you wanted….
Keep going my friend, progress is progress!