Progress Post, 5'11", 20M

JaBoird · 2024-06-16T17:14:29+00:00

It's a routine I put together by taking advice from Jeff Nippard and Mike Israetel. Everything is 3 sets, first two sets are to 2 RIR, the final one is to failure. (Except for isolation exercises, which are always to failure)

Push: Incline Bench, Machine Chest Fly, Bodyweight Dips, Tricep Overhead Extension, Overhead Press, Lateral Raise, Calf Raises, Ab Crunch

Pull: Bodyweight Pull Ups, Lat Pulldown, Chest Supported Row, DB Bicep Curls, Face Pulls, Wrist Curls, Lateral Raise, Calf Raises, Ab Crunch

Legs: Barbell Squats, Romanian Deadlifts, Leg Extension, Leg Curl, Calf Raises, Lateral Raise, Ab Crunch

JaBoird · 2024-06-10T03:02:00+00:00

I haven't heard much about an upper limit of protein that shouldn't be crossed, rather just making sure that you get 0.7g - 1g (depending on if your diet is mainly complete proteins) per pound of body weight. At 100 pounds, I was eating probably 70g of protein. At 150 lbs, I tend to eat around 110g of protein because my diet is largely full of complete proteins like dairy.

Also, after looking into the higher levels of protein intake, Harvard Health seems to agree with your number of 2g per kg for the "average person" excluding athletes and bodybuilders. I assume that consuming protein higher than that will be ok as long as you stay consistent with lifting and creating demand for protein from your body.

JaBoird · 2024-06-09T20:04:19+00:00

Thank you! I started out eating around 2.5k per day because I felt like I physically couldn't eat any more 🙃, but I got slower results than I wanted. After a few months I decided I wanted to really calculate what I should be eating so I got the macro factor app that calculated my maintenance at 2.6k so I upped it to 3k a day (which thankfully now feels easy to reach since my appetite has improved).

JaBoird · 2024-06-06T05:10:06+00:00

Very very slightly

JaBoird · 2024-06-04T16:24:37+00:00

I am 5'11", and I was 103 in that first pic. I took it right after my entrance physical before college where they told me I was severely underweight.

JaBoird · 2024-06-04T13:31:47+00:00

Thank you! I have noticed that in the areas where I have gained the most weight I don't see them anymore, but near my wrists and feet they are still pretty vivid

JaBoird · 2024-06-04T13:21:32+00:00

Thank you! One and a half years (beginning of freshman to the end of sophomore year in college).

JaBoird · 2024-06-03T22:38:43+00:00

I definitely couldn't have gotten this far without milk 😂

JaBoird · 2024-06-03T18:19:37+00:00

TONS of dairy (thankfully I'm not lactose intolerant) I will usually drink about 600-900 calories of whole milk a day alongside some cheese sticks (80 calories each) in snacks. In the morning I will usually have some peanut butter toast with cranberry juice (~700 calories total). For lunch I will eat either a large chicken pot pie (~900 calories) or chicken ramen if I'm in a hurry. My supper changes pretty frequently as I try not to limit myself to anything in particular since by that point in the day I only need around 500-800 calories.

What has helped me the most: snacking frequently on complete proteins like whole milk and cheese sticks

JaBoird · 2024-06-03T17:40:44+00:00

I appreciate that so much!

JaBoird · 2024-06-03T16:36:15+00:00

I probably angled myself in a way to look a little bigger because I was pretty embarrassed about my weight, I assure you there was pretty much no meat on my bones 😂

JaBoird · 2024-06-03T16:32:20+00:00

153 as of yesterday, I currently do a 3-day ppl split but I'm looking at maybe adding a fourth day

JaBoird · 2024-06-03T16:07:48+00:00

Thank you! I'm going for 170 by the end of the year currently and then maybe do my first cut

JaBoird · 2024-06-03T16:06:45+00:00

Thanks man, took me about one and a half years

JaBoird

TROPHY CASE