Gaining strength and losing weight

[thras]

Height 5'10". Age 38. 335lbs+ in Jan 2018. I had gone through the linear progression before a few years ago (2011-2012), when I was just 230lbs.

Training this year:

- Jan 1st 2018, I started linear progression with squat at 225lbs, dead at 225lbs, bench at 185lbs, press at 95lbs. All 3 sets of 5 reps.

- Feb 9th. I signed up with a strength and nutrition coach. I was up to 290lbs squat, 325lbs dead, 210lbs bench, 135lbs press. All 3 sets of 5 reps. I weighed 332.2lbs. I had possibly lost some weight in January, due to lifting, but was not watching my diet at all, so probably not. Waist 58in.

- March 20th (today), 350lbs squat, 325lbs dead, 232.5lbs bench, 140lbs press. All 3 sets of 5 reps. Weight 312.5lbs. Waist 53in.

Training notes:

Dead is low because I hurt my back at the tail end of Feb (doing squats) and my coach has been correcting my form. It's light for me at 325lbs, but I don't mind being able to concentrate on my squats.

I've been having trouble with my press since Feb 27th, when I successfully did 3 sets of 5 at 147.5lbs. Missed a rep @150, and then several reps @147.5 for a couple weeks in a row. It may have something to do with some left arm pain that I was experiencing from my squat. I think I've fixed that as of today (a squat grip issue), but I've still reset down to 140lbs for press.

Diet notes:

Diet wise, since Feb 9th, I've been targeting <100g carbs and >225g protein. My coach, who likely knows better than me, would like me to eat more carbs, so this is against his advice. However, the low-carb seems to have killed my hunger. I have been eating 2100cal/day on average, and feeling too full to eat more at the end of the day.

I had some energy problems during workouts in early March. I've been eating some carbs (about 75g of fruit plus oats) right before workouts for the last week, and that seems to have taken care of it.

Weight loss history:

I was fat growing up, 330lbs after college, and lost the weight through calorie limitation when I was 21. Gained it back within a few months.

Lost the weight again through calorie limitation and lifting and running when I was 24. Got down to 175lbs, my lowest adult weight. Gained it back over the course of a year.

Lost the weight again through low carbohydrate eating when I was 28. It stayed off for about 5 years (during which I did my first real NLP, a lot of hill running, hiking, biking, etc.) I think I was pretty fit at around 210-220lbs or so.

Starting in 2013 I gained the weight back over 5 years. After getting married, I had started eating carbs again and gained weight at a slow but steady clip 1.6lbs/mo. - 1.9lbs/mo for 5 years.

[carson]

Thras,

I'm no Doctor but I commend you for making a serious effort to lose weight while gaining strength. Your weight problems are certainly life threatening. Your actions now may save your life and will certainly make life more enjoyable. I'm on a 2200 calorie diet myself with 200 g of protein and about the same level of carbs. I am 5'10" and was 228. I'm working down the 210-215.

I don't have a great deal to offer you except encouragement. Don't give up. Your life depends on it. BTW at your young age you will probably be able to shed off weight faster than I can. I'm 71.

[thras]

Light Squat: 280x2x5
Press: 142x3x5
Light Dead: 215x2x5

20% off day on squat and deadlift. It felt like I didn't even have to work for that.

Press was tough as nails though, even after the recent reset.

[thras]

Squat 355x3x5 Easy
Bench 235x3x5
Dead 330x3x5

Tightened one more notch in on my weightlifting belt today.

[thras]

How do I record 3x5 = 3 sets of 5? I've seen it both ways. Is the following standard?

Squat 355x5x3
Press 144x5x3
Light Dead 220x5x2

I repeated squats due to depth issues last time. A good workout. Everything is much easier when I eat ~100g carbs right before a workout.

My weigh-in today was 310.5lbs, 53in waist. I also got DXA scan results back, which show 189lbs FFM.

[sinker]

That's good work by you. Keep at it!

[thras]

Box squat 285 x 5 x 2
Bench 235x5x2(misload), 237.5x5x1
Dead 330x5x1

Some minor shoulder pain on the outside of my shoulder from rowing on the lake yesterday. I will try to lay off of it and maybe take some ibuprofen so it doesn't get worse. I assume it's very minor bursitis.

[thras]

Squat 360 x 5 x 3
Press 146 x 5 x 3
Light Dead 225 x 5 x 2

Shoulders seem fine today. I didn't like my form on the squat too much. Missing hip drive.

[thras]

Weight 309.5. Waist 53in.

Squat 360x5x3
Bench 240x5x3
Dead 330x5x1

No energy during my workout today! I hope it's temporary. I haven't had a low-energy workout since I started doing 50-75g carbs before workouts.

[thras]

No energy again. I'm lucky that it was light day.

Box squat 290 x 5 x 2
Press 147.5 x 5 x 3
Light Dead 220 x 5 x 2