Newbie need guidance (Asian - Filipino) Newbie need guidance (Asian - Filipino)

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Thread: Newbie need guidance (Asian - Filipino)

  1. #1
    Join Date
    Jan 2020
    Posts
    2

    Smile Newbie need guidance (Asian - Filipino)

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    Hello sir Mark and everyone,

    Good day!


    My name is Chris, Filipino, 31 years old, 5'5" in height, currently weigh at 123lbs.
    I'm a novice and I just started the Starting Strength program 3 weeks ago.
    Please I need some advise or guidance with my workout / loads cause I've been stalling.
    I always make sure I get a good 8 hours sleep everyday.
    I make sure I execute the proper lifting technique and breathing.

    Here are my workout logs for the past 3 weeks.

    Week 1 (Monday Body Weight: 118.00 lbs)
    Mon (Jan 20)
    Squat - 40 x 5 / 40 x 5 / 40 x 5
    Bench - 50 x 5 / 50 x 5 / 50 x 5
    Deadlift - 50 x 5

    Wed (Jan 22)
    Squat - 50 x 5 / 50 x 5 / 50 x 5
    Press - 35 x 5 / 35 x 5 / 35 x 5
    Deadlift - 70 x 5

    Fri (Jan 24)
    Squat - 60 x 5 / 60 x 5 / 60 x 5
    Bench - 60 x 5 / 60 x 5 / 60 x 5
    Deadlift - 90 x 5

    Week 2 (Monday Body Weight: 119.20 lbs)
    Mon (Jan 27)
    Squat - 70 x 5 / 70 x 4 / 70 x 6 (with spot on the last 2 reps)
    Press - 35 x 5 / 40 x 5 / 40 x 5
    Deadlift - 110 x 2 (too difficult) / 100 x 5 (difficult)

    Weds (Jan 29)
    Squat - 70 x 3 (too difficult and deloaded to 60) & 60 x 3 / 60 x 5 / 60 x 4
    Bench - 60 x 5 / 65 x 5 / 65 x 5
    Deadlift - 100 x 5 ( a little difficult)

    Fri (Jan 31)
    Squat - 60 x 5 / 60 x 5 / 60 x 5
    Press - 40 x 5 / 40 x 5 / 40 x 5
    Deadlift - 100 x 5 (a little difficult)

    Week 3 (Monday Body Weight: 121.80 lbs)
    Mon (Feb 3)
    Squat - 65 x 5 (difficult) / 60 x 4 (difficult) / 55 x 5 / 55 x 5
    Bench - 65 x 5 / 70 x 5 / 70 x 5 (difficult last rep)
    Deadlift - 100 x 5

    Weds (Feb 5)[/B]
    Squat - 60 x 5 / 60 x 5 / 60 x 5
    Press - 45 x 5 / 45 x 5 / 45 x 5 (difficult last rep)
    Deadlift - 110 x 5

    Fri ( Feb 7)
    Squat - 65 x 5 / 65 x 5 / 65 x 5
    Bench - 70 x 5 / 70 x 5 / 70 x 5
    Deadlift - 120 x 5

    Week 4 (Monday Body Weight : 123.00 lbs)
    Mon (Feb 10 - Yesterday)
    Squat - 70 x 5 / 70 x 5 / 70 x 5 (difficult, last rep with spot)
    Press - 45 x 5 / 45 x 5 / 45 x 3 (last rep too difficult) / 45 x 3 (last rep too difficult)
    Deaflift - 130 x 5

  2. #2
    Join Date
    Jan 2020
    Posts
    2

    Default

    I think I found the problem.
    It's my diet.
    Upon digging more with my diet, I found out I'm only consuming around 2,300-2,500 calories per day with low protein.
    My Marcos were Carb 60% / Protein 17% / Fat 23%.

    I should be eating atleast 2800 calories per day.
    Carb - 55%
    Protein - 25%
    Fat - 20%

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