Starting Strenght with Cardio

lastlaugh

Hi All,

I've recently stopped smoking and have joined a Gym with the plan to start taking my health seriously and get myself in some sort of respectable shape!
I read through a few threads and have gone with option of following the Starting Strenght program, I like it because of the exercises involved and the 'linear progression' approach which I know will motivate me to go to the Gym regularly and try and start increasing the weights I lift.
I cycle to work 4 days a week, 32K return, and this has kept the weight at bay for the last few years. As well as increasing my overall strenght I would like to bulk up my upper body a bit, shoulders, arms, chest, lats (eventually!).
I'm 33yrs, 6', 13st 4lb @ present and aim for leaner meaner me!

What I'd like to know is:

• Will my cycling counter any muscle gains I achieve through SS?
• I bought a tub of MaxiMuscle ProMax (I know it's very pricey & I can't afford to buy it again!). I need 100g of Protein daily to build muscle after a workout, is this correct? Should I start with Creatine as well as Protein?
• I started on Wednesday with 3 X 5 40k Squats, 3 X 5 25k, 1 X 5 50k Deadlift. I felt a bit of a weakling looking around at others I must admit! I'm pretty confident I can lift a bit more with proper form, how much should I increase the weight by and when? Ex, I'm going to do Mon, Wed & Fri. Should I complete a full week with the same weights or just increase it the next time I go if I could finish the previous sets without failing?
• Can I leave the PowerClean lift out an just use the Deadlift alone?
• If I didn't take any Protein at all and just did the exercises would I just wither away?! Seriously, with SS and the cycling I do, would I have any muscle considering my diet is not the best?

Any advice would be greatly appreciated!

Thanks.

Dotcomdolly

lastlaugh wrote: »

Hi All,

I've recently stopped smoking and have joined a Gym with the plan to start taking my health seriously and get myself in some sort of respectable shape!
I read through a few threads and have gone with option of following the Starting Strenght program, I like it because of the exercises involved and the 'linear progression' approach which I know will motivate me to go to the Gym regularly and try and start increasing the weights I lift.
I cycle to work 4 days a week, 32K return, and this has kept the weight at bay for the last few years. As well as increasing my overall strenght I would like to bulk up my upper body a bit, shoulders, arms, chest, lats (eventually!).
I'm 33yrs, 6', 13st 4lb @ present and aim for leaner meaner me!

What I'd like to know is:

• Will my cycling counter any muscle gains I achieve through SS?
• I bought a tub of MaxiMuscle ProMax (I know it's very pricey & I can't afford to buy it again!). I need 100g of Protein daily to build muscle after a workout, is this correct? Should I start with Creatine as well as Protein?
• I started on Wednesday with 3 X 5 40k Squats, 3 X 5 25k, 1 X 5 50k Deadlift. I felt a bit of a weakling looking around at others I must admit! I'm pretty confident I can lift a bit more with proper form, how much should I increase the weight by and when? Ex, I'm going to do Mon, Wed & Fri. Should I complete a full week with the same weights or just increase it the next time I go if I could finish the previous sets without failing?
• Can I leave the PowerClean lift out an just use the Deadlift alone?
• If I didn't take any Protein at all and just did the exercises would I just wither away?! Seriously, with SS and the cycling I do, would I have any muscle considering my diet is not the best?

Any advice would be greatly appreciated!

Thanks.

Hiya, I have been doing SS too, just finished my 6th week.
My log is here -
http://www.boards.ie/vbulletin/showthread.php?threadid=2056023073
If you have a look on the SS wikipedia page there is a spreadsheet that you put your numbers in to see how you should increase your weights each session. I couldn't open it on my system so I just play it by ear
I'm sure you could lift way more than you are doing now Maybe book 1 session with a p.t to teach you good form on the squat and deadlift.

Instead of powercleans I do (assisted) chin-ups. You can also substitute inverted rows asfair (I got some advice on this in my log).
I don't take any supplements, don't feel the need (but maybe it's different for girls:) ) I would love to run on alternate days but my leg is fooked up with shin splints the last few months...but I am hopeful that I will be able to get back to it at some stage.

Also you say your diet is not the best, so that's something you can work on

Happy squatting!

Blatter

lastlaugh wrote: »

Hi All,

I've recently stopped smoking and have joined a Gym with the plan to start taking my health seriously and get myself in some sort of respectable shape!
I read through a few threads and have gone with option of following the Starting Strenght program, I like it because of the exercises involved and the 'linear progression' approach which I know will motivate me to go to the Gym regularly and try and start increasing the weights I lift.
I cycle to work 4 days a week, 32K return, and this has kept the weight at bay for the last few years. As well as increasing my overall strenght I would like to bulk up my upper body a bit, shoulders, arms, chest, lats (eventually!).
I'm 33yrs, 6', 13st 4lb @ present and aim for leaner meaner me!

What I'd like to know is:

• Will my cycling counter any muscle gains I achieve through SS?
• I bought a tub of MaxiMuscle ProMax (I know it's very pricey & I can't afford to buy it again!). I need 100g of Protein daily to build muscle after a workout, is this correct? Should I start with Creatine as well as Protein?
• I started on Wednesday with 3 X 5 40k Squats, 3 X 5 25k, 1 X 5 50k Deadlift. I felt a bit of a weakling looking around at others I must admit! I'm pretty confident I can lift a bit more with proper form, how much should I increase the weight by and when? Ex, I'm going to do Mon, Wed & Fri. Should I complete a full week with the same weights or just increase it the next time I go if I could finish the previous sets without failing?
• Can I leave the PowerClean lift out an just use the Deadlift alone?
• If I didn't take any Protein at all and just did the exercises would I just wither away?! Seriously, with SS and the cycling I do, would I have any muscle considering my diet is not the best?

Any advice would be greatly appreciated!

Thanks.

your diet really does need to be 80%+ clean if you want to get into real good condition. As far as the protein, I'm no expert but I think it's 2 grams for every pound of lean body mass, if you want to build muscle... that would definitely be more than 100 grams in your case, you don't need to take it all after your workout at all, but it's people usually take a protein shake or get some sort of protein in to them within 30 mins of a workout. They eat a meal high in protein later in the evening then also. To be honest, just thinking about it, you'll probably need around 200+ grams of protein per day with all that cycling.

Post up your diet and other users will be able to tell you more.

Goodluck

mrpink6789

First off you need more protein, at least 200g. But as everyone else has said your diet needs to be 80% clean.

I do Stronglifts which is a similar program and do a high intensity session after each workout, I also do kettlebells classes on off days twice a week and leave the weekends for recovery. I don't see any loss in gains so far after 6 weeks.

Dont worry about feeling like a "weakling". Most sound people in the gym wont care what you lift. I started off squatting at 20kilos, 6 weeks later im over 60 kilos. You increase the weight each time so you will soon be putting on large weights.

Best of luck, start a log so we can keep up to date with what you are doing!

d'Oracle

OP you add weight every session.

http://startingstrength.wikia.com/wiki/FAQ:The_Program#How_much_weight_should_I_add_from_workout_to_workout.3F

Most of what you need to know is in the wiki site.
But getting the book is a good idea.

So tonight you add 5kg to your squat .

You could do chin-ups or pullups or even barbell rows if you don't want to teach yourself the clean. Don't just do deadlifts every session cos once it gets remotely heavy this will kill your progress.

If you cycle to work continue cycling to work and train as normal.
Your body will probably adjust. Just make sure to eat lots.

Brian?

lastlaugh wrote: »

Hi All,

I've recently stopped smoking and have joined a Gym with the plan to start taking my health seriously and get myself in some sort of respectable shape!
I read through a few threads and have gone with option of following the Starting Strenght program, I like it because of the exercises involved and the 'linear progression' approach which I know will motivate me to go to the Gym regularly and try and start increasing the weights I lift.
I cycle to work 4 days a week, 32K return, and this has kept the weight at bay for the last few years. As well as increasing my overall strenght I would like to bulk up my upper body a bit, shoulders, arms, chest, lats (eventually!).
I'm 33yrs, 6', 13st 4lb @ present and aim for leaner meaner me!

What I'd like to know is:

• Will my cycling counter any muscle gains I achieve through SS?
• I bought a tub of MaxiMuscle ProMax (I know it's very pricey & I can't afford to buy it again!). I need 100g of Protein daily to build muscle after a workout, is this correct? Should I start with Creatine as well as Protein?
• I started on Wednesday with 3 X 5 40k Squats, 3 X 5 25k, 1 X 5 50k Deadlift. I felt a bit of a weakling looking around at others I must admit! I'm pretty confident I can lift a bit more with proper form, how much should I increase the weight by and when? Ex, I'm going to do Mon, Wed & Fri. Should I complete a full week with the same weights or just increase it the next time I go if I could finish the previous sets without failing?
• Can I leave the PowerClean lift out an just use the Deadlift alone?
• If I didn't take any Protein at all and just did the exercises would I just wither away?! Seriously, with SS and the cycling I do, would I have any muscle considering my diet is not the best?

Any advice would be greatly appreciated!

Thanks.

Some good advice from others already, the wiki should tell you everything you need to know. My only advice would be to not leave out the power cleans, they're great fun.

If you are really that nervous about them, substitute barbell rows not deadlifts. Your lower back is going to take a bit of abuse from the squats and there will be a lot of carry over between squat and deadlift, so deadlifting that much will kill your progress.

lastlaugh

Dotcomdolly wrote: »

Hiya, I have been doing SS too, just finished my 6th week.
My log is here -
http://www.boards.ie/vbulletin/showthread.php?threadid=2056023073

Hey dolly, that's super progress, well done!

Dotcomdolly wrote: »

Happy squatting!

I have to say I felt great after the squats on Wednesday, I think I will enjoy them most of all!

SOCCER4LIFE wrote: »

To be honest, just thinking about it, you'll probably need around 200+ grams of protein per day with all that cycling.
Post up your diet and other users will be able to tell you more.
Goodluck

Thanks for the advice, I'll put up my diet soon (he says after a swig of beer and a few crisps!) :pac:

mrpink6789 wrote: »

Dont worry about feeling like a "weakling". Most sound people in the gym wont care what you lift. I started off squatting at 20kilos, 6 weeks later im over 60 kilos. You increase the weight each time so you will soon be putting on large weights.

Best of luck, start a log so we can keep up to date with what you are doing!

Cheers mrpink! I think I will start a log

briankeating wrote: »

Some good advice from others already, the wiki should tell you everything you need to know. My only advice would be to not leave out the power cleans, they're great fun.

If you are really that nervous about them, substitute barbell rows not deadlifts. Your lower back is going to take a bit of abuse from the squats and there will be a lot of carry over between squat and deadlift, so deadlifting that much will kill your progress.

Thanks Brian, I'll ask someone to show me to powerclean rather than leave it out altogether.


I'm going back tomorrow morning and I'll keep you posted.

Thanks everyone :rolleyes:

Lantus

Just a few issues I'm going to pick up on.

The weight you lift is only a competition with you and no one else. Ensure you use good technique at all times and IMHO do each rep in a controlled and steady fashion. (Rushing reps uses dynamic energy, you'll lift a heavier weight but your not building muscle across the full range.)

Protein powder is a good nutrition substitute and I use it but your every day routine needs to be good. Learn about nutrition big time. It's the foundations of all your hard work. Working flat out at the gym is like building a house on sand. doesn't matter how many rooms it has it will look bad and fall apart quickly.

I started 2 years ago almost and it's been a slow and steady process. Some weeks you'll make gains and some you wont, the body needs rest and good food but slowly and surely you will change.

Want the ultimate tip? Read about and set goals for every day, week, month and year. Without them your at risk of setting off on a long journey wiothout really knowing where your going. I wish I'd more attention to that chapter in the book first and foremost. I came back to it 6 months later after I'd lost my way and really focussed on what I wanted.

lastlaugh

Lantus wrote: »

Just a few issues I'm going to pick up on.

The weight you lift is only a competition with you and no one else. Ensure you use good technique at all times and IMHO do each rep in a controlled and steady fashion. (Rushing reps uses dynamic energy, you'll lift a heavier weight but your not building muscle across the full range.)

Protein powder is a good nutrition substitute and I use it but your every day routine needs to be good. Learn about nutrition big time. It's the foundations of all your hard work. Working flat out at the gym is like building a house on sand. doesn't matter how many rooms it has it will look bad and fall apart quickly.

I started 2 years ago almost and it's been a slow and steady process. Some weeks you'll make gains and some you wont, the body needs rest and good food but slowly and surely you will change.

Want the ultimate tip? Read about and set goals for every day, week, month and year. Without them your at risk of setting off on a long journey wiothout really knowing where your going. I wish I'd more attention to that chapter in the book first and foremost. I came back to it 6 months later after I'd lost my way and really focussed on what I wanted.

Cheers Lantus, all your advice makes sense. I'm actually looking up what way I should approach tomorrows session now. I think I've managed to get off to a bad start already by just doing the same weight for all reps/sets my first time (no warm up sets).
I know it will take time/planning/effort to see proper results..

Cheers

Lantus

lastlaugh wrote: »

Cheers Lantus, all your advice makes sense. I'm actually looking up what way I should approach tomorrows session now. I think I've managed to get off to a bad start already by just doing the same weight for all reps/sets my first time (no warm up sets).
I know it will take time/planning/effort to see proper results..

Cheers

Wouldn't worry about it. After I suddenly realised I was 'fat and unhealthy' after one day having to move quickly to catch the LUAS and feeling faint and light headed I was shocked at myself. This from someone who spent 5 months big wall rock climbing in yosemite some years earlier.

I spent a few months on a bike only just peddaling away more out of guilt than anything else. You will keep learning and changing adding in resistance and reading loads. I love my new life. I really wish I'd known what I know now about food and exercise because back in the day I would of been 50% better at rock climbing and outdoor stuff. Thats not just a small difference, its astronomical. I used to eat sweets and sugar because that was energy.....sigh.....

Dotcomdolly

Oh yes, definitely bring & use some kind of training log to note your lifts and weights.

I always have that days lifts written down in advance with the last working set I did weight in brackets, so I know at a glance what I did, and I try to add the weight at least once a week. Some of my lifts have progressed well, other hardly at all :rolleyes:

I use www.getfitbook.com and you can track nutrition in the same journal but a notebook would suffice or I believe crossfit have a new "success journal"

I would also take a load of measurements, weight, skin fold etc. so you can see in numbers how you body changes.

eta Well done on quitting the fags, I'm off them since March 2001

dinorebel

Dotcomdolly wrote: »

Oh yes, definitely bring & use some kind of training log to note your lifts and weights.

I always have that days lifts written down in advance with the last working set I did weight in brackets, so I know at a glance what I did, and I try to add the weight at least once a week. Some of my lifts have progressed well, other hardly at all :rolleyes:

I use www.getfitbook.com and you can track nutrition in the same journal but a notebook would suffice or I believe crossfit have a new "success journal"

I would also take a load of measurements, weight, skin fold etc. so you can see in numbers how you body changes.

eta Well done on quitting the fags, I'm off them since March 2001

The bit about the training log is really important I forgot mine the other day and jumped weights to high and am suffering for it.Above all enjoy the workouts I am in my 4th week of SS http://www.boards.ie/vbulletin/showthread.php?t=2056045591 and am loving it.

lastlaugh

Hey Guys,

Thanks again for all your advice encouragement! From the logs you've put up it's clear the speed of progress that can be made. I'll do up a log soon but first I'll let you know how I got on this morning.
WXRXS
Squats
20k X 5 X 1
30k X 3 X 1
40k X 1 X 1
50k X 5 X 3

Bench Press (does anyone know what the standard barbell weighs?)
Bar X 5 X 1
Bar+5k X 5 X 1
Bar+10k X 5 X 1
Bar+15k X 5 X 1
Bar+20k X 5 X 3
(in my first post I had assumed the barbell was 20k but I'm sure it's not now!)

Dead Lift
30k X 5 X 2
50k X 2 X 1
70k X 5 X 1

I felt I was a lot better than my first time on Wednesday on all 3 lifts. I found the squats challenging but I was going right down on every rep.

I surprised myself with the bench press. When I was warming up with just the bar I didn't think I would be able to handle 2 X 10k plates added!

I really had to strain to do the deadlifts (not in a bad way!)

Cheers:D