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No More Skinny journey - 173cm @57Kg Plant based
Hello, I'm Filipe, from Brazil.
Trying to put some weight and strength. Very interested in olympic weightlifting, hope practice in future.
I used to be a skinny vegan, 30 yo, 173cm height, starting BW 57Kg.
My diet is very clean, about 3500+ calories, basicaly whole plant foods, primarily: bananas, oats, peanut butter, lentils, chickpeas, flax seeds, chia seeds, brown rice, and many other fruits and vegetables. I feel very nice, healthy and my recovery is fast.
Begin SS program last month, and today's workout numbers are:
4th week - Fri
Squat 57,5Kg x 5 x 3
Bench 32,5 Kg x 5 x 5 (it's still easy, so I increase the volume)
Deadlift 80Kg x 5 (feeling heavy, I was doing deadlifts each workout, on next week I'll add power-cleans)
Next Press will be 27,5Kg.
Thanks of every future help, Peace.
Last edited by Filipe; 10-15-2019 at 01:42 PM.
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Last set of today's Squat, any tips or critcs on form are wellcome.
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5th week - Mon
Squat 60 Kg x 5 x 3
Press 27,5 Kg x 4, 3, 2 (I have to buy some 0,5Kg plates increments to make it easier)
--- after I did some back off sets with 25Kg, 22,5Kg and with barbell 20Kg to increase volume
Deadlift 82,5 Kg x 5
Last edited by Filipe; 10-11-2019 at 07:33 AM.
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Nice work Filipe!
Welcome to the logs. I wish you great success with the program. How have you been feeling with the recovery on a vegan diet? Do you have a body weight goal you’re aiming for?
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Thanks man!
I recovery very fast if I have enough sleep and sufficient protein intake. (except from the deadlift, that I no longer can continue pulling every workout)
I'm eating about 110-120g of Protein per day (2g prot/Kg BW) and around 3000-4000 kcal.
Even my methabolic basal rate being lower than this, I feel that eating less and trainning hard is couterproductive to me, because I don't gain weight.
My desired body weight is about 70Kg+ (I hope to achieve this in the first year),
I've calculated my 'theoretical genetic potential" as like 77Kg, maybe in some years I'll reach this, who knows?
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My nutrition tracking of yesterday, only with Whole plant foods like: oats, peanut butter, fruits (bananas, papayas), lentils, flax seeds and sweet potato and also a big salad(don't track the salad):
Prot 128,5g
Carb 510,8g
Fat 125,8g
Prot/Carb/Fat %: 13/57/30
Total calories: 3440Kcal
Capturar 1.jpgtrack 2.jpg
Last edited by Filipe; 10-08-2019 at 01:59 PM.
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5th week - Wed
Squat - 62,5 Kg x 5 x 3
Bench - 35 Kg x 5 x 5
P. Clean - Just trying to learn the movement
Last edited by Filipe; 10-11-2019 at 07:30 AM.
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5th week - Fri
Squat - 65 Kg x 5 x 3
Press - 27,5 Kg x 5,4,4
------- 25 Kg x 4,2
------- 22,5 x 3
Deadlift 85 Kg x 5
Eating like a Gorilla, almost 4000 calories a day.
BW increased to: 58,4 Kg
I've just watched The Game Changers, and it's inspiring.
Last edited by Filipe; 10-11-2019 at 07:11 AM.
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6th week - Mon
Squat - 67,5 Kg x 5 x 3
Bench - 37,5 Kg x 5 x 5
P. Clean - 30 x 3 x 5 (learning the motion)
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6th week - Wed
Squat - 70 Kg x 5 x 3
Press - 27,5 Kg x 5 x 3
Deadlift 87,5 Kg x 5
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