Stats

[Yeshua]

Background: I've been interested in fitness since 2013 in high school when I thought based on my perfect record in amateur tournaments that I was going to be a professional fighter. Back then when I was in gym instead of doing circuit training I'd do chin-ups and bench because you know abs and arms. I had an injury that caused me to stop training 25 hours a week in martial arts and gained 30 lb. of fluff. I went on to get a worthless degree and used manual labor jobs to pay for it. During my college years I learned that you needed to do Squats and deadlifts but I'd quarter Squat as much as possible and deadlifts and bench were always 1 rep maxes and heaven help you if you weren't doing Dips with at least 50 lb. from a chain. I since bounced around from job to job, program to program, I did get success running an intermediate program last November but I didn't get the gains because it didn't fall for it. Now I'm extremely active due my job.
Male, age 25
5'6.5 (169 cm)
Starting Weight: 153 lb.
Current Weight: 156 lb.
Activity Level: Extremely Active
Starting Bodyfat %: 16
Current Bodyfat %: 15
I've actually managed to put on 4 lean lb. in the first four days while dropping an inch around the waist, I'm eating 3500-4000 calories per day, essentially I've recomped in a bulk. I drink dairy or eat 2 lb. of meat a day and I eat plenty of veggies, I'm thinking I'm going to add in nuts, eat both meat and milk, and have some fruit. I also going to focus on sleeping 8 hours a night, I'll take my anti-anxiety pills for sleep and using an app to track sleep.

Update: I'm up to 157 lb. I've managed to gain 4-5 lb. of bodyweight while dropping 2-3 lb. of fat for a net gain of 8 lb. of lean mass, this is the recomp effect of muscle memory (I've gained 4 lb. of scale weight while losing 2 inches around the waist in the 1st five days). Note: this is morning weight for an apples to apples comparison.

[Yeshua]

W01 - 06/10/21 Workout
Squat: 182 lb. x 3 sets x 5 reps
Bench: 181 lb. x 3 sets x 5 reps
Deadlift: 276 lb. x 5 reps

[Yeshua]

Workout A
Squat 196 lb. x 3 sets x 5 reps
Bench 191 lb. x 3 sets x 5 reps*
Deadlift 291 lb. x 5 reps
BW: 156 lb.
*Completed the last rep but failed to rack, focus on longer rest times and eating more.

[Yeshua]

Squat 191 x 3 sets x 5 reps
Press 96 lb. x 6, 5, 6*
Deadlift 281 lb x 5 reps
*Go up to 106 lb. and increase rest times by a couple minutes

[Yeshua]

Squat 201 lb. x 3 sets x 5 reps
Press 106 lb. x 3 sets x 5 reps
Deadlift 301 lb. x 5 reps
My workout was scheduled for 17th but I did it a day early because I have appointments and work tomorrow and the workout can take 2 hours because I'm deadlifting nearly 2x bodyweight and have other nearly comparable lifts. I drank a gallon of whole milk today.