Hello members of simplyshredded!
Stats
gender: Male
age: 24
height 178cm /5'10
Weight: 87kgs /191 lbs
BF: 13-14% is my guess
Meal plan:
Going to bulk on roughly 4000 calories and when I reach 90kg I will probably try to stay at that weight for some time.
Calculated my macros with activity level on very active since I have a physcial job alongside going to the gym.
protein: 153g (0.8g/lbs)
fats: 90g (20% of total calories)
carbs: 647g
I started going to the gym about four years ago weighing a solid 58 kilos following six lung collapses however I had no idea what I was doing and unfortunately started "lifting" in the name of brosience.
I've had many breaks from the gym and I have never followed a proper program so my strength gains have been really, really bad.
Now that I've come to my senses I'm thinking about starting 5x5 stronglifts to gain some actual starting strength because up until now I've been in the same spot for a long time.
About one year ago my right shoulder started to hurt and I could barely use it for 2 months and since then overhead pressing has been a big no no. So I was wondering what excerise
can I replace OHP with?
As of now I can only squat with elevated heels and whenever I walk in stairs my knee hurts, they're fine when squating though. Could there be a relation between those two things?
I'm going to see a physical therapist about both of the above issues as soon as there's an opening.
Should I be adding any isolation work or would that be overcomplicating an already proven program? I was thinking leg curls, calf raises and maybe tricep extensions because if I remember correctly I've read here that benching doesnt really hit the long head of the tricep. Correct me if I'm wrong.
I will be adding some plank variations two times a week because I've neglected my core strength for far too long.
Open to any kind of criticism, no matter how harsh. I'm here to learn!
Stats
gender: Male
age: 24
height 178cm /5'10
Weight: 87kgs /191 lbs
BF: 13-14% is my guess
Meal plan:
Going to bulk on roughly 4000 calories and when I reach 90kg I will probably try to stay at that weight for some time.
Calculated my macros with activity level on very active since I have a physcial job alongside going to the gym.
protein: 153g (0.8g/lbs)
fats: 90g (20% of total calories)
carbs: 647g
I started going to the gym about four years ago weighing a solid 58 kilos following six lung collapses however I had no idea what I was doing and unfortunately started "lifting" in the name of brosience.
I've had many breaks from the gym and I have never followed a proper program so my strength gains have been really, really bad.
Now that I've come to my senses I'm thinking about starting 5x5 stronglifts to gain some actual starting strength because up until now I've been in the same spot for a long time.
About one year ago my right shoulder started to hurt and I could barely use it for 2 months and since then overhead pressing has been a big no no. So I was wondering what excerise
can I replace OHP with?
As of now I can only squat with elevated heels and whenever I walk in stairs my knee hurts, they're fine when squating though. Could there be a relation between those two things?
I'm going to see a physical therapist about both of the above issues as soon as there's an opening.
Should I be adding any isolation work or would that be overcomplicating an already proven program? I was thinking leg curls, calf raises and maybe tricep extensions because if I remember correctly I've read here that benching doesnt really hit the long head of the tricep. Correct me if I'm wrong.
I will be adding some plank variations two times a week because I've neglected my core strength for far too long.
Open to any kind of criticism, no matter how harsh. I'm here to learn!