Long term transformation

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    Long term transformation

    Hi everyone!

    Here I will be logging my fitness journey. I am 25 years old male, 177 cm in height. I start with the weight of 58 kg, being at average fitness level. According to my scales, I have 7.5% of fat and 49.5% of muscles. My BMI is 18.5 - which is the lowest border of “healthy” weight for my height.

    What I want to achieve:

    1) 70 kg of weight with low (below 12%) fat percentage. How did I come up with this number? Having thin bones, not every formula of weight calculation applies well to me. I use the Monnerot-Dumaine's formula as it considers the wrist size, i.e. bone mass to some extent of approximation. According to it, the ideal weight = (height - 100 + (4 * wrist ) ) / 2. For me it results in 70.5 kg.

    2) Great fitness performance measured by several key calisthenics exercises, incorporating concentric and eccentric movements as well as isometric holds. These are:
    - Push-ups
    - Pull-ups
    - Elbow plank
    - Wall-sit
    - L-sit on parallettes

    3) Keep them over long (limitless) period of time. So weight gain for me here is not a goal, but first phase that have a logical end. After this, no weight gain or loss is needed, just maintenance.

    In order to achieve it, I take control over three main components: nutrition, exercise and rest, i.e. meal plans, training programs and sleep.

    Nutrition.

    Having a desk job, but being quite active during free time, my daily calorie need is around 2200 Kcal. During weight gain phase I increase the calorie intake by 500 to 1000 Kcal a day over this number. As a base meal plan for my nutrition I use the Mass Effect diet (https://darebee.com/mealplans/mass-effect.html). It has strong focus on proteins, but lacks carbs (for me), therefore I extend it a little by introducing additional carbs intake during meal 2 (usually I use crisp bread, high in fibers).
    From my everyday life I exclude the sources of sugars except for natural ones (fruits and berries, dairy products, etc). Having rather intense nutrition plan, I do not need many snacks and dessert to overcome the sudden hunger, but if any, then - nuts, fruits, sometimes bitter chocolate.

    Exercises.

    I follow the recommendation given in Mass Effect meal plan and train 4-5 times a week, spending minimum of 45 minutes per training. In order to achieve it, I use strength-oriented programs from DAREBEE, time each day and if at the end of routine I do not have 45 minutes (which is almost always the case), then I use strength oriented workouts from DAREBEE collection of the same level (from 1 to 5, not levels within the workout), as the program itself (e.g. level 3 while I am on 30 Days of Gravity, level 4 for Strength Protocol, etc.). During the training I try to exhaust the muscles and incorporate something like “to failure” exercise to use the hypertrophy of muscles.

    Rest.

    Everything is simple here, I try to keep it around 7-8 hours a day, monitoring the quality of sleep.

    Measuring the success.

    In order to understand whether I have achieved something or not, I do several actions, that help me monitor the success. Every day I measure the weight and fat, muscle, water percentages as the first thing after waking up and morning bathroom. Once a week I check my performance in strength-oriented exercises - push-ups and pull-ups. Once every two weeks I check my performance in isometric exercises - elbow plank, wall-sit and L-sit.

    Monitoring the causes.

    For additional discipline and later understanding of causes of results, I monitor the quality of my commitment to the rules. So everyday I measure the amount of calories and their sources with MyFitnessPal app (if I eat food that was cooked not by me, I try my best to estimate the size of portion). I log my trainings (programs and workouts name, level, time in minutes) as well as daily activity (steps per day). I track my sleep with MiBand 2 wristband and MiFit app.

    Previous experience.

    I have already gone through weight gain period in my life before and it was quite successful. In 2015 I started with 55 kg and brought it to 63 kg in 4 months with only bodyweight training. That time DAREBEE helped me a lot. I used 30 Days of Strength and Gravity (that time level 3 in these programs was harder than now ) and Avatar programs. Later I hit a plateau and even though I put the same effort, there were no additional results. After some period, motivation was gone and I started to skip some meals and trainings (before it was 4 month of consecutive exercises, no matter what). Since then, I have done 1 year of gym training, but without proper nutrition; and 1 year of boxing, which helped me keep some muscles. However the last three months were almost without any trainings.

    What is different now.

    When I started three and a half years ago I had almost no musculature at all, so the visible and statistical effects in terms of weight and muscles were easily visible. Now, even though I have only 3 kg difference in starting weight, the general body silhouette is much different. After I stopped doing trainings and lost weight, shapes remained the same, but have just reduced in volume.

    During my previous weight gain phase, I used gainer shakes in addition to complete and rich in proteins and carbs meal plan. Each time the package was empty I have bought another one of different brand and I didn’t notice any difference in results from one brand to another. Many of them (low to medium price gainers) had a lot of sugars in them as carb source, so now I decided to go without them. If I will need additional carbs from sugars, I can use much simpler and cheaper products

    If I will hit plateau once again I know what to do - diversity if the key here.

    Milestones.

    To keep myself motivated and achieve some specific visible results during my journey, I set a list of milestones towards my performance goals (this section will be updated accordingly).
    - Push-ups. Current result: 32. Milestones: 50, 75, 100.
    - Pull-ups. Current result: 13. Milestones: 15, 20, 25.
    - Elbow plank. Current result: 2:11. Milestones: 3 min, 5 min, 10 min.
    - Wall-sit. Current result: 1:33. Milestones: 2 min, 3 min, 5 min.
    - L-sit. Current result: 0:15. Milestones: 30 sec, 1 min, 3 min.
    - Additional exercises that I am not able to do at all right now: one-arm push-up, free hand stand, free hand stand push up, muscle up.


    Here I will report my progress weekly and any of your suggestions are most welcome. I hope I will be able to help someone in their fitness journey!

    #2
    Hi Stille


    It's an impressive background you have !
    As you said yourself, your BMI is barely in the denutrition category, which isn't great for your health, and as you're still not that old, for the developement of your body
    I hope that your weight gain will go smooth and that you can achieve some of your goals as soon as possible !

    Comment


      #3
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      Welcome to the hive Stille Love the thread so far can't wait to see the rest of your journey

      Comment


        #4
        Welcome! Your plan is very detailed! You will be successful!

        Comment


          #5
          best wishes

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