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Thread: No More Skinny journey - 173cm @57Kg Plant based

  1. #1
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    Oct 2019
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    Default No More Skinny journey - 173cm @57Kg Plant based

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    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.

  2. #2
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    Oct 2019
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    Last set of today's Squat, any tips or critcs on form are wellcome.

  3. #3
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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.

  4. #4
    Join Date
    Aug 2019
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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?

  5. #5
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    Oct 2019
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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?

  6. #6
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    Oct 2019
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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.

  7. #7
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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.

  8. #8
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    Oct 2019
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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.

  9. #9
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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)

  10. #10
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    starting strength coach development program
    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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