Jacobs skinny to hulk log!!!!!

[09Jacob]

Alrighty then. I've worked out for a few years off and on. Made some strength gains. I started when I was 16 benching 60 pounds for a set of ten. And now I'm 20, maxing out at 150. I weight at the moment 134 pounds. Five foot, ten inches tall. Never really did too much legs in the past. Well, squat that is. But I've always had a love/hate relationship with the deadlift. But anyways. I'm starting out with the Practical Programming Novice program. I've already done workout A and B. They looked like this:
Workout A:
Squat: 135 lb. 3x5
Bench Press: 130 lb. 3x5
Chin ups: 15(swiched to pull ups cause this was too easy.)
Pull ups: 12, 10.

Workout B:
Squat: 145 lb. 3x5
Press: 95 lb. 3x5
Deadlift: 225 1x5

I'm currently doin the Gomad. Tryin to eat as much as possible with it.
My Short term goals:
Get my weight up to 150
I want to be using 185 for my working sets on squat, 315 on deadlift, and 150 on bench press.

I dont really have long term goals. I'll just see where it takes me instead.

[RAM]

Thats good (gomad) if you are an ectomorph but could be fattening if you are not. I know this from my own experience but the additional amount of calories will always result in gaining some fat. You have to know that gomad/shitloads of milk is casein in 80% and it does not necessarily build muscles in the way whey does. Casein is an anticatabolic protein (means that purpose is to prevent protein degradation primarily) with extremely SLOW absorption rate (low muscle building potential) while whey builds muscles in the first place and involves really fast intake rate. Its not that cheap if you think about it for a second, salmon bellies are lots more calloric (100g is 370 kcal) and contain lots of whey proteins of highest value, not to mention about healthy fatty acids omega 3. Another thing is that drinking 4 liters is unpleasant in comparison to 500 grams of salmon daily.

Additionally, lots of people are lactose intolerant, and lactose is not a good carbs source AT ALL.

[BarbellSissy]

To RAM: That whey/casein discussion of yours is really a marketing bullshit produced by making incorrect conclusions from one study. And there is absolutely no milk proteins in any kind of fish.

I'd say fuck the small details at this point, it doesn't really make that much difference. Drink milk, eat meat, don't eat sugary shit - that's the key point. And if you don't feel like eating much vegetables and fruits, take some multivitamins.

To Jacob: What were your previous (before SS) OHP and deadlift numbers?

[RAM]

http://www.ncbi.nlm.nih.gov/pubmed/9405716
http://www.ncbi.nlm.nih.gov/pubmed/21367943
http://www.ncbi.nlm.nih.gov/pubmed/19589961
http://www.ncbi.nlm.nih.gov/pubmed/17240782

one study you say. the fact is that whey is lots faster, thus its more effective in some certain periods of a day than others. casein is still very important and i agree, resigning completely from milk and casein is stupid. i still drink one liter of 3,2 milk a day and eat some cottage cheese.

martin berkhan on milk as a source of carbs:
"As for milk, lactose isn't the best carb source around. It's half glucose half galactose, and the latter gets stored as hepatic glycogen (like fructose). But this won't matter in practical terms unless we're talking extreme examples i.e limited carb intake, all carbs from milk etc. I wouldn't worry much about it."

[BarbellSissy]

RAM, I am familiar with the studies concerning whey and casein, thank you very much. What I was implying was that the idea of whole whey-casein deal being so goddamn black-and-white was born from incorrect conclusions (from that one study). And soon after variety in protein powder business exploded. If you were more familiar with practices concerning scientific research, you would know that very little can be said about actual long-term muscle-growth basing on those articles you presented.

[09Jacob]

Thanks for the input guys. I'm takin muscle milk right after I workout too. I've been thinking about mixing this unflavored creatine monohydrate I have with the muscle milk. I dont care to add some fat. My body fat percentage is super low anyways. I just like the fact I can get in more calories that easy.
When I first started to do the deadlift, way back when(three years ago) I weighed about 120 and I think I was deadlifting 150 for five reps. Then I started a 5x5 program and got it to jump up to 185. I quit working out for a few months and I got it up to 205 for five reps. Right before I started SS I maxed out for the hell of it and got 250. I think I could have had a couple more reps but I felt I would probably lose my techique in the process. My overhead press..well, I hadnt done any kind of shoulder work in I dont know how long cause of an anterior deltoid injury. A couple of weeks ago, before starting SS, I worked my way up to 35 pound dumbbells. That was seated press. I really didnt know how much I would be able to overhead press for my first time on this program. I figured hell, I'll smack on 95 pounds and see where it takes me. Luckily it was exactly right. Lol.

Just finished my third workout, looked like this:
Squat: 155 lb. 3x5
Bench: 135 lb. 3x5
Pulldowns(underhand): 120 lb. for 15, 150 lb. for 10, and 180 lb. for 6.

I'm gonna stick on the same weight for squats, I feel I could have went deeper on the last couple reps for the third set.
The bench seemed suprisingly easy. I'm gonna go up five pounds for the next one.
I switched to pulldowns considering I wanna hit the underhanded grip pretty hard. And my gym doesnt have weight belts and I cant find a store around here that sells em. I dont really wanna order one either, I figure its the same movement anyways. I'm sure the guy that was in the gym the same time made fun of me, if you could imagine a 130 pound guy trying to pull down a 180 pounds to sit on the machine. Ha.

[BarbellSissy]

Ok, you might get away starting a bit high on the deadlift, but you certainly don't want to start way too high on OHP and then try making 5 pound increments, that can cause shoulder problems and/or stall, if you are not used to overhead pressing. And whats too high... well that's so dang individual - the point being: you can always add weight later if you start a bit low. But if you start too high, you'll hit the wall quick if the movements are new to you.

Pull-ups are not same movement as pull-downs. You could try if you get used to dangling the weight on rope around your hips.

Ps. I do not mean that OHP is bad for shoulders (at least for my shoulders it's great!), I mean starting too high might punish them too much and cause inflammation ect.

[Wannabeatank]

http://www.ncbi.nlm.nih.gov/pubmed/9405716
http://www.ncbi.nlm.nih.gov/pubmed/21367943
http://www.ncbi.nlm.nih.gov/pubmed/19589961
http://www.ncbi.nlm.nih.gov/pubmed/17240782

one study you say. the fact is that whey is lots faster, thus its more effective in some certain periods of a day than others. casein is still very important and i agree, resigning completely from milk and casein is stupid. i still drink one liter of 3,2 milk a day and eat some cottage cheese.

martin berkhan on milk as a source of carbs:
"As for milk, lactose isn't the best carb source around. It's half glucose half galactose, and the latter gets stored as hepatic glycogen (like fructose). But this won't matter in practical terms unless we're talking extreme examples i.e limited carb intake, all carbs from milk etc. I wouldn't worry much about it."

http://www.ncbi.nlm.nih.gov/pubmed/21045172

This study showed that immediate responses to whey and casein ingestion were different... But the end result was the same. They both stimulated protein synthesis equally.

http://www.ncbi.nlm.nih.gov/pubmed/15570142

This study shows almost exactly the same thing. Both proteins caused equal protein synthesis.

Whey/Casein really make no difference. Timing/frequency of meals have no profound effect on body compistition. As shown below:

http://www.ncbi.nlm.nih.gov/pubmed/8...ubmed_RVDocSum

This study compared 5 meals a day to 2 meals a day, both with the same total caloric intake. The conclusion of this study came to be: "With the method used for determination of DIT no significant effect of meal frequency on the contribution of DIT to ADMR could be demonstrated."

http://www.ncbi.nlm.nih.gov/pubmed/9155494

This is some-what of an analysis of ALL studies done regarding meal frequency and energy expenditure (calories burnt). It essentially states that most studies are neutral on the matter, that is meal frequency has no effect on metabolism. The VERY few studies saying otherwise were likely flawed.

http://www.slideshare.net/biolayne/o...nd-muscle-mass

That is a slideshow done by Dr. Layne Norton. It essentially shows that protein synthesis is not related to an absolute increase in plasma amino levels, which would be sustained by frequent meals. It's hypothesized that plasma amino spikes are able to stimulate protein synthesis at a much greater rate. This would actually support eating LESS frequently rather than more frequently.

http://www.ncbi.nlm.nih.gov/pubmed/17413096

Here's another study that may be taking this myth and completely reversing it. It showed that although eating one meal/day as opposed to three caused an increase in hunger, it actually caused a DECREASE in fat mass, it also showed decrease in the catabolic hormone cortisol.

Also, one more thing. The source of a macro has no effect on how it impacts the body from a composition point of view. All carbs will be broken down into glucose, and insulin spike is also not great enough to make a difference.

[RAM]

Still i think that shitloads of milk are not healthy at all due to the A1-beta-casein:

http://www.nzma.org.nz/journal/116-1168/295/

shitloads of anything are not healthy at all. thats why i dont exceed 1liter dosage per day.

[09Jacob]

Id say your right on the overhead press, but 225 on the deadlift is kinda easy. Not reaaalll easy, but easy enough. I'd say my biggest gains will be on the OHP and the squat, considering I never really did them much. Should I decrease the overhead press by 5 or so pounds. Cause I got all of the reps, the last one on the third set was a rough one.