Stronglifts 5 x 5

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yamcancook

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Tuesday 24/07
1. Squats
2 x 5 x 15kg (warm-up)
5 x 5 x 20kg (last set struggling)

2. Overhead Press
2 x 15kg (warm up)
2 x 16.5kg (last set struggling)

3. Bent-Over Row
5 x 16.5kg

Breakfast: 500ml Magnolia Chocolate Milk
Lunch: 1x large bowl of Mee Sua with crabmeat, prawns and thin chicken slices
Snack: Same as Lunch
After workout: 1x whey scoop
Dinner: Most probably would be minced meat tomato pasta with diced potatoes.
Hydration: about 2 - 3 ltr of water daily.


- Having flu and sore throat these few days, but carry on with my first workout.
- Resuming back my workout gradually starting today since my surgery 2 months back, lost about a total of 8kg plus due to the liquid diet and soft food intake.
- Today's starting weights seem very heavy to me.
- While trying out my form for Deadlift and Bent over row, lower jaw seems painful, due to the bent over of my head.
- Maybe i should have oats with my breakfast as well.
 
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useryoung

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try to add proats, 2 bananas and 2 full eggs for breakfast.

add chicken breast and oats in dinner.

what is your height and weight?
 
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gkhchay

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yamcancook said:
Tuesday 24/07
1. Squats
2 x 5 x 15kg (warm-up)
5 x 5 x 20kg (last set struggling)

2. Overhead Press
2 x 15kg (warm up)
2 x 16.5kg (last set struggling)

3. Bent-Over Row
5 x 16.5kg

Breakfast: 500ml Magnolia Chocolate Milk
Lunch: 1x large bowl of Mee Sua with crabmeat, prawns and thin chicken slices
Snack: Same as Lunch
After workout: 1x whey scoop
Dinner: Most probably would be minced meat tomato pasta with diced potatoes.
Hydration: about 2 - 3 ltr of water daily.


- Having flu and sore throat these few days, but carry on with my first workout.
- Resuming back my workout gradually starting today since my surgery 2 months back, lost about a total of 8kg plus due to the liquid diet and soft food intake.
- Today's starting weights seem very heavy to me.
- While trying out my form for Deadlift and Bent over row, lower jaw seems painful, due to the bent over of my head.
- Maybe i should have oats with my breakfast as well.
Click to expand...

Since u are having the flu do yourself & others in the gym a favour: don't work out till you've recovered. When u are ill, yr immunity is low & by working out, yr flu may develop into something more serious. Also when u go to the gym when you're sick, u are spreading the virus to others. Even if u don't care abt yourself, pl be considerate abt other ppl's health.
 
ketua

ketua

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You eat like a 40kg lady and you expect to grow?

Triple that!
 
pekipom

pekipom

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ts why are your weights so funny? I think you forgot to add in the weight of the bar, which is 20kg. people normally just take the total
 
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yamcancook

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pekipom said:
ts why are your weights so funny? I think you forgot to add in the weight of the bar, which is 20kg. people normally just take the total
Click to expand...

gkhchay said:
Since u are having the flu do yourself & others in the gym a favour: don't work out till you've recovered. When u are ill, yr immunity is low & by working out, yr flu may develop into something more serious. Also when u go to the gym when you're sick, u are spreading the virus to others. Even if u don't care abt yourself, pl be considerate abt other ppl's health.
Click to expand...

useryoung said:
since you are 68kg, i think your diet is not enough.

For macro, you need below for gaining muscle
294g carb
225g protein
75g fats
Click to expand...

TimoTayze said:
strong nutritionist. wanna do my diet too?
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Hi all, first of all, i would like to clarify that i work out in my own home-gym. The weights are pretty small i would say, maybe after a month or two, i will proceed to a gym. I am still rather weak, and i had already added the weight of the bar in. The total amount of weights i have at home is about 30kg or so, and i believe i would head to a nearest gym soon once i get out of the weights i have at home.

I am thinking of my diet as well, my ability to chew is also very weak despite recovering able to do some soft food. will try to eat more. most probably more milk.
 
ketua

ketua

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Hoot lots of soft-boiled eggs and milk. No chewing problem.
 
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gkhchay

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Soft boiled eggs with black sause & pepper, can easily hoot 5 at one go... 4 snacks of 5 soft boiled eggs in 1 day already provides abt 100 grams of hi quality protein.
 
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gkhchay

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Eat many eggs where got fart? I only fart a lot when I drink too much milk.. LOL
 
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yamcancook

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20 Eggs.. WOW.. Uncle Chay, do you take the yolks as well??!! I am thinking about the cholesterol level which i have to read up. My folks usually tell me not to exceed 7 eggs in a week. I am only 22 this year btw, please pardon me.

I just went to the supermarket and bought this soft boiled egg cooker (the drainage system). LOL! didn't know that existed as i always used the traditional method.

For milk, i bought about 4 of each 1 ltr cartons of..
1. HL milk, the vanilla/non flavored version.
2. Chocolate Go Malt Magnolia Fresh Milk.

Was thinking of the Magnolia Fresh Milk unflavoured, cos it tastes way better than the HL milk, but it gives me the runs. Planning to start small, and finish 1x 1ltr carton everyday.

Bought a couple of the Marigold peel fresh apple juice since they are on promotion as well. haha
 
galapogos

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Many people are mildly allergic to eggs, or can form an allergy from eating them too much/frequently apparently, so they could have a bout of flatulence.

wrt to egg yolks and cholesterol, if you want to convince yourself, get bloodwork done, then embark of crazy egg eating for a month, and get bloodwork done again.

Of course, you'll have to eliminate all other junk food in that one month(basically go paleo), else you can't blame it on the eggs.
 
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gkhchay

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yamcancook said:
20 Eggs.. WOW.. Uncle Chay, do you take the yolks as well??!! I am thinking about the cholesterol level which i have to read up. My folks usually tell me not to exceed 7 eggs in a week. I am only 22 this year btw, please pardon me.

I just went to the supermarket and bought this soft boiled egg cooker (the drainage system). LOL! didn't know that existed as i always used the traditional method.
Click to expand...

I no longer take many now as my metabolism has slowed down a lot but I still take anything fr 3 - 5 eggs a day. My cholesterol is in the healthy range with good HDL, LDL & Triglycerides ratios & numbers. My last detailed annual check-up was in Apr & the doc says my health is excellent for someone my age ie 55. BTW, I also take 4.5 grams of Omega 3 ie DHA/EPA daily (the equivalent of 15 normal fish oil caps) + a whole range of supplements..:D

But as re to your question, yes, I did take as many as 20 eggs when I 1st started training in my teens in the 70s. I did that pretty consistently all the way till I was in my late 30s... The lowest no of eggs I took in a day was 10..

Again, if you're concerned about yr cholesterol level, get yr blood test done regularly..
 
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