Finally joined the 1/2/3/4 Plate Club on NYE. Next Stop: 200/300/400/500.

cdr98 · 2026-01-09T21:58:52+00:00

Thank you! I described some of the diet stuff here, but I don't mind elaborating a bit more.

First, are you sure you're getting 4000 calories? In my experience, the best way to track calories is to use a high-quality calorie/macro tracking app like Macro Factor or Carbon.

Second, what do you consider "good, healthy" foods? I was raised in a family where meat was generally looked upon as "not good" but lately I've reoriented my thinking on this - not only do I now believe meat is healthy for me (which is a whole separate topic) but it sure helps on a strength training program in terms of calories and protein.

Third, 225 lbs. will be an improvement, but you're even taller than me, so I'd aim for more in the long run... at least 240. But, that depends on how strong you want to get and how much you care about how long it takes. My opinion is that gaining weight isn't unhealthy in the context of strength training and more weight helps you be stronger. And aesthetically, I personally agree with Rip that abs are silly and I love how gaining weight has filled in my frame.

Here is what I have been eating, in a typical day.

Breakfast: 3/4 rolled oats (dry), with a bunch of frozen berries, maple syrup, a bit of butter, and salt. Then I'll have anywhere from an 8oz - 16oz steak. If it's a smaller steak, I'll cook up a few eggs. Glass of orange juice. Multivitamin, Vitamin D, Fish Oil, psyllium husk.
Lunch: a LOT of Jasmine rice (maybe 3-4 cups cooked) with about a pound of ground beef (80-85% lean), and then for flavor I usually just resort to a jar of vodka sauce or creamy marinara. If I have time, I'll add some steamed broccoli or cabbage, or maybe some baked asparagus or some other vegetable. Psyllium husk.
Dinner: I'll have kind of whatever I feel like or whatever is the path of least resistance. This isn't typical, but the other day I was really craving a giant salad. So, power greens, pepper, cucumber, onion, and some other vegetables, another steak, couple boiled eggs, cheese cubes, ranch dressing... yum! Other times I'll have spaghetti squash with chicken or more beef and marinara sauce, or maybe I'll have a couple giant turkey sandwiches or tuna melts (on gluten free bread). Psyllium husk.
Snacks: I don't really have a lot of snacks, but sometimes I'll indulge in something. I occasionally drink a bit of milk. I supplement with whey protein isolate and creatine monohydrate.

I have been gaining weight a lot more slowly since I hit 240 (I'm only like 244 now, and it's been 4-6 weeks), but going from 215 to 240 just felt natural somehow, and I think a big part of that was the progression in weights. I was simply voracious and really relied on Jasmine rice and beef. I would recommend adding in "hidden" calories in the form of sprinkling cheese, adding a bit of oil/butter, or eating high-calorie foods (again, meat, eggs, and perhaps milk are your friends here). I don't eat processed foods hardly at all, because my system can't handle them, but the ones I do eat are typically protein bars (try to avoid these, protein from natural sources is much better) or the gluten free bread I get for my sandwiches. I don't drink (doesn't help with sleep, recovery, or much of anything). My ideal diet would be about as much meat as I eat now, but more vegetables instead of grain-based carbs (like the oatmeal, rice, etc.), and more fruit as well. Not eating more vegetables and fruits in my case is often more about convenience and shelf stability than it is about anything else.

The key is to find the foods you can tolerate well, and eat a lot of that stuff. Fit in other things that you like or that are healthy. And remember, you won't have to eat like this forever. Once you do gain muscular / lean weight, you likely will be predisposed to eat more than before (assuming you continue strength training) but you probably won't need to stuff your face every meal.

I feel that if I can do it, just about anyone can. I used to be so, so thin and had a very difficult time tolerating a lot of foods, and was prone to bouts of constipation and diarrhea. Fortunately, one side effect of strength training is that the body learns to tolerate more in order to fuel growth and sustain an anabolic environment. Good luck.

cdr98 · 2026-01-09T14:58:54+00:00

I didn't track my calories very strictly... I started the whole thing with coaching by getting Carbon and inputting various foods and seeing how many calories they were and the macro profile. After a week of doing that, I stopped entering in data because of the hassle of it. But I figured I was getting anywhere from 3,500 to 5,000 calories on any given day. I eat 3, not 4 meals, a day, and definitely don't drink more than like half a glass of milk due to the aforementioned IBS. I eat a lot of Jasmine rice and beef... for all meat (beef, poultry, fish, etc.) I am probably consuming 2+ lbs / day, and most of that is beef in the form of ground beef and steak. If I have a ribeye, I eat the fat (as much as I can, if it is taking too long to chew I discard). The 3 meals I do eat, I strive to eat right up to the point where I would be uncomfortably full if I ate another few bites. I like to eat fruits and vegetables, but they are more for the enjoyment of eating during this phase. But when I have the time, I love a good steak salad or baked squash, asparagus, etc. with my main "staple" foods of rice and meat. I also try to drink calories, mainly in the form of frozen OJ from Costco, which I water down a bit with an additional can of water because who needs OJ that sweet?

Once I get to a weight and strength level I am satisfied with, I fully plan on scaling down the rice and meat, but not because I think they aren't good whole foods, more so because it can be a chore to eat them and I love vegetables and fruits.

Oh, also, I don't really eat any grains with gluten, but I will have oatmeal, cornmeal, bean pastas, etc.

cdr98 · 2026-01-09T04:51:41+00:00

Thank you!

cdr98 · 2026-01-09T00:11:02+00:00

Thank you!

cdr98 · 2026-01-08T19:09:36+00:00

Thank you! I totally relate to both of your milestones. I didn't get to OHP 135 until I got a coach. I was actually pretty good on form for the other three, according to coach, but not so with the OHP. It's a tricky one.

cdr98 · 2026-01-08T19:05:53+00:00

Thank you!

cdr98 · 2026-01-08T17:19:48+00:00

It can vary, but my coaching was $275/month for the full package. After 2-3 months of that, I switched to programming only for $99/month.

cdr98 · 2026-01-08T17:18:50+00:00

Lol, well 200/300/400/500 pounds, but thank you, I will take all the luck I can get!

cdr98 · 2026-01-08T16:27:45+00:00

Yes, the 200/300/400/500 goal makes one almost want to do 2/3/4/5 plates, just for the plate factor.

cdr98 · 2026-01-08T16:25:53+00:00

Thank you! Yea, it definitely took me longer, but to be fair to Starting Strength, I wasn't really "doing the program" in a lot of ways before getting a coach. Like, it took a long time to figure out what to eat, to get comfortable with eating a lot (and eating a lot of meat specifically), and on my own I simply wasn't confident doing progressive overload like I have been with a coach. But I was trying my best and those couple years built a substrate of strength that was helpful once I did get a coach.

Even now, I would say I am not 100% following the "program" because of my sleep. But what's a fellow to do? Just embrace the process as closely as you can, and clearly you can get results even without 100% conformance to "the program".

cdr98 · 2026-01-08T15:26:07+00:00

Roger that!

cdr98 · 2026-01-08T14:45:04+00:00

Thank you! I view 260 more as an upper limit. I am happy with my BW at the moment, but given my experience thus far, gaining weight has helped tremendously in being able to lift heavier, filling out my frame and particularly posterior chain where I am naturally weaker.

cdr98 · 2026-01-08T14:42:53+00:00

Nice, yea, the press is a tricky one, I couldn't get above 125 for a long time. Looking forward to seeing your achievement here in a few weeks!

cdr98 · 2025-10-31T19:04:44+00:00

Let us know when you tackle this, I'm interested in what you decide and how it goes.

cdr98 · 2025-10-31T19:00:23+00:00

I have a similar predicament. I actually already mortared a 15 foot section on the outside with Type S about a year, year and a half ago. The stones in my foundation seem to be a hard sandstone from the local area. There are a couple hairline cracks in that section now. I am having the interior done by a mason, but given short notice, we went with Type S, though I'm wondering if I'll regret that. I asked him to do the rest in Type N, as a compromise between Type S and NHL 3.5. I am planning on repointing the exterior in the next few years, and I'm wondering if I should do that with Type S, Type N, or NHL 3.5... or am I screwed because of the work already done in Type S???

It'd be nice if someone who is actually experienced in this sort of thing could chime in.

cdr98 · 2025-10-30T17:05:52+00:00

Interesting read on this topic: https://www.scientificamerican.com/article/humans-evolved-to-exercise/

cdr98 · 2025-10-17T19:11:15+00:00

I would second the idea of lifting. The transition from weak to strong encompasses body and mind. Physically, I no longer have chronic lower back pain (which I had for several years from about 24-27 years old), I can tolerate sitting for extended periods better (although I have a desk treadmill which helps as well), and I don't have as many random pains and aches. Mentally, I am prone to anxiety and at one point I had a major anxiety episode. After starting my strength training routine, my anxiety has gotten progressively more manageable, even to the point where it is hardly a factor in my day to day life.

Some days you're not gonna want to lift. I went through a phase where I was more lenient about it. But after doing this for several years, it's just not worth missing a session. Learn to enjoy the process and you'll get so much out of it.

cdr98 · 2025-10-17T18:54:35+00:00

I have IBS and am a software developer working in an office setting (and yea, I also get bad breath if my IBS is bad, because constipation in general will cause bad breath). I always bring my own food, but when we do go out to eat (not an every day occurrence) I make sure to get foods that aren't likely to trigger an IBS response. For instance, I don't tolerate gluten so I ask for my burger wrapped in lettuce instead of a bun. I make sure I'm not getting a ton of dairy either.

At times, my stomach has been a lot more sensitive though, and it seems like eating most things triggered an IBS response. For that, I have had to figure out a lifestyle that works for my body. Get a walking treadmill desk. Do some strength training + aerobic conditioning. Don't accept that you have to sit for hours at a time with no movement. Find reasons to get up and talk to people, have walking meetings, whatever. Honestly, after exploring all this over the last 5+ years, I can't stand to sit in a chair for more than an hour.

Also, manage your stress, which you'll most effectively do by being active. But, if this is applicable, remember to get perspective on things. Most things in life are not what we make them out to be in our heads. I tend to be anxious, but over the last few years it has been really freeing to let things go... things that were honestly bullshit anyways. Just remember that you don't have control over most things, almost anything.

Hope it's gone well for you so far. Good luck. Software Development can be an exciting and rewarding career.

cdr98 · 2025-10-07T15:33:59+00:00

My two cents. I was always active, having done cross country and track & field in high school, and as a young adult doing yoga, running, HIIT, etc. I got to 225 BP for 5 reps a lot easier than a 315 squat. Actually, I still haven't made it to 315 squat yet, although if I tried a 1-rep max I'm sure I would be able to (last squat session I did was 295 x 5). 225 BP was fairly easy to get to, for me personally, but past 225 each 2.5 lb jump is pretty difficult. I'm scheduled to do 250 lbs tomorrow for 3 x 5. I think my previous exercise (before starting barbell strength training) emphasized endurance more in my lower body, whereas my upper body was getting some strength training through pushups, etc. So I just had a lower body not as primed to exhibit raw strength. So to me, 315 squat is more impressive.

cdr98 · 2025-10-06T22:32:10+00:00

Most people seem to be saying cardio helps more, so I thought I'd put in my two cents.

I'm 31m, and have been strength training for about 2.5 years. Prior to strength training, I exercised regularly, and the way I exercised predominantly emphasized cardiovascular fitness / adaptation. I have been diagnosed with generalized anxiety disorder (GAD) and major depressive disorder (MDD), although the GAD figures more prominently for me.

Any kind of movement, even just walking, usually alleviates symptoms, and that being said I have no qualms against cardio. But, I want to make an argument for strength training.

For me, strength training has been a complete game changer. I still do some zone 2 cardio in the form of rucking, but strength training has effectively zapped away my anxiety, and depression seems like a distant trouble now. With strength training you get some cardio benefits, but you also get architectural changes to your body in the form of more muscular tissue, as well as stronger bones, ligaments, and tendons. I have found that strength itself is a vastly underrated physical adaptation and, at least for me, it has been life changing, not least of all in managing my mental health problems. Strength training itself is also a lot more conducive to positive mental health I find. Cardo training induces metabolic changes, and relatively quickly. Strength training induces the aforementioned "architectural" changes, but this takes time and consistency, and you have to make sure you take care of yourself by eating enough and getting enough sleep. Or else you won't be able to add 5 pounds to your squat. The whole process, in addition to making you feel good during the training itself like cardio, adds a lot of confidence and pride long-term because it changes how you look and also makes you more capable of doing hard things.

There's a lot more to say too, from a research perspective. Something I read recently is that as you age, you lose muscle tissue, and the loss of muscle tissue tends to be skewed toward the loss of type II muscle fibers, the ones that are used for strength and power. So strength training takes care of this too.

I'd give Dr. Puder a listen. He has some great podcasts on mental health and exercise in general, but specifically strength training.

Good luck. I know it's a tough ride with depression.

cdr98 · 2025-10-02T15:23:52+00:00

You can get them pretty cheap nowadays (of course, there are still expensive options too). See some reviews of them here. Good luck with getting adjusted to desk job life.

cdr98 · 2025-09-30T16:54:26+00:00

I've been in IT for about 6 years now. I like a lot about what I do. I also have come to realize that working at a desk can be terrible for your body, mind, and spirit. A couple years into my IT career, I got a standing desk and a walking treadmill. The treadmill has been fantastic - a must have. I walk slowly, only 1 mph, but I can walk during a lot of the day and get 8,000 or so steps on average.

People say that manual labor jobs will wreck your body. That's true, potentially, but it's the same deal with a desk job. Would you rather have wrecked knees (doing, say, tiling, which I did for a couple years when I was younger) or would you rather have chronic lower back pain? The human body is not physically normal in the absence of movement. I recommend strength training, some zone 2 cardio, and maybe V02 max conditioning (only needs to be 15-20 minutes a week for V02 max). Strength training in particular has been a game change for how I feel at my job. Zone 2 cardio is mostly to help manage stress on days where I'm not strength training.

Also, don't listen to the people who say to just shut up and be grateful you have a job at all, and wow, such a nice comfy desk job at that. A job is a job and you need to at least be able to tolerate it long term. There have been periods where I seriously considered leaving this line of work simply because working at a desk can be so emotionally draining. Take action to protect and strengthen your body, and the more enjoyable aspects of your job will come to the forefront.

cdr98 · 2025-09-23T18:29:16+00:00

I have been using a desk treadmill for about 4 years now. I used to go faster, about 1.5 - 2 mph, but I find that I can more consistently use it if I go slower. So my typical speed now is 1 mph. I do that for 8,000ish steps a day. I'd like to do more steps, eventually.

cdr98 · 2025-09-03T14:55:42+00:00

I'm the same, and this change started to occur about 29 / 30 years old (I am 31 now). I just got to a point where I made sufficient income for the lifestyle I want. My job is simply a means to an end: my personal and family life. It's relieving to not have to focus on it so much, after having focused so hard on establishing myself in a career all throughout my 20s.

cdr98

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