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***Weightlifting Thread***

235,385 Views | 2463 Replies | Last: 1 hr ago by texag06ish
texag06ish
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In reply to ttha_aggie_09 • 10:57a, 6/6/25
AG
Thanks. Putting on lean mass is much more difficult than losing fat.

It has been a process but I think I'm learning how to adapt my diet. The work in the gym and running is super consistent so I don't have too many concerns on that front.

Once I figure out how to gain lean mass consistently, losing the body fat will be easy.
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ttha_aggie_09
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In reply to texag06ish • 11:17a, 6/6/25
AG
The hardest part for me is traveling for work. I can't make my protein shake in the mornings when traveling so I fall into a pretty decent deficit and then almost always fail to hit my protein goal for the day. Because I also miss out on the calories in the morning, I eat more calorically dense crap I don't need + I sort of have to because I'm staying in hotel and eating meals with clients.

I'd love to try and focus my diet a littler better when I travel but it can be challenging. Fortunately I don't have any real goal right now but am going to do a DEXA scan and get my true BF % as a baseline and go from there - assuming I hit my bench PR/Goal in the next month or so (fingers crossed).
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Tex117
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In reply to texag06ish • 11:24a, 6/6/25
AG
Its a bit weird that knocking DOWN protein and upping carbs led to less fat gain.

How are you measuring? It could just be that you are getting stronger and stimulating more muscle growth rather than the macro effecting the gain.

Either way, unfortunately, there is absolutely no way (without drugs) to limit fat gain on a bulk...no matter the macro. If you are in a surplus, fat is going to be a part of it. I have to tell myself this every morning I get on the scale on the bulk and try not to obsess over it. To help this, I try and focus on the numbers on the bar going up so I know Im not just getting fat. I usually fail at this.
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texag06ish
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In reply to Tex117 • 11:36a, 6/6/25
AG
When you ask, "how are you measuring?" - what metric are you asking about?

*wrong emoji
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ttha_aggie_09
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In reply to Tex117 • 11:38a, 6/6/25
AG
It's damn near impossible to get stronger on the big 3 AND get leaner. My bench/squat are always better the heavier I am. I'm okay with weighing more so long as I am not 20% + BF
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texag06ish
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In reply to ttha_aggie_09 • 11:45a, 6/6/25
AG
When I travel I use a significant part of my per diem to purchase Greek Yogurt, Fruit, ham steaks, protein shakes, protein snacks and water.

At meals I focus on ordering lean protein and veggies.

This has helped me tremendously.


*damnit. Wrong emoji again.
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ttha_aggie_09
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In reply to texag06ish • 11:56a, 6/6/25
AG
Good strategy! Unfortunately my travel is generally 3-4 days at a time and just a carry on and backpack. It's hard for me to get a bunch of stuff like that when I'm only there for 2 nights or maybe 3. Not impossible just not easy either.

I can absolutely eat better on the road and don't really eat terribly - I'm just not eating my sort of meal prepped stuff at the house for the week which is much more calculated and balanced.
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texag06ish
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In reply to ttha_aggie_09 • 12:10p, 6/6/25
AG
I should have mentioned that I make a grocery store trip when I land and utilize the hotel fridge for storage.
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Tex117
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In reply to texag06ish • 3:29p, 6/6/25
AG
You were pretty confident in that you had "lean body mass gained" v fat.

How do you know? Did you dexa scan or something?
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Tex117
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In reply to ttha_aggie_09 • 3:31p, 6/6/25
AG
Yuuuuup.

If a person stays sun 20 percent and sub 50 inch waist, it's a pretty good place to be. Cut down to 12-15… bulk up to 20. All while looking NOT like a fat slob
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texag06ish
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In reply to Tex117 • 3:31p, 6/6/25
AG
Pretty confident since the info is via DEXA. It's also how I knew exactly where I gained the muscle and fat mass.

That said, lean mass is still not 100% since it's pretty much everything that's not fat but I do feel pretty good that's actual muscle mass since it's in my arms and legs.
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Tex117
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In reply to texag06ish • 3:39p, 6/6/25
AG
Dexa is about as good as you can get conveniently and somewhat cheaply.

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texag06ish
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In reply to Tex117 • 3:50p, 6/6/25
AG
Regarding your original reply, it does seem counterintuitive to gain muscle when upping carbs and lowering protein.

My hypothesis is that I was way over eating on protein (I was eating 350+ grams per day) and not providing my body the other nutrients it needed to get **** done.

In other words, my caloric intake was so high that I was getting enough carbs to get by so rather then going through the trouble of gluconeogenesis with the excess protein, my baby was just saying F it and storing it away as fat.

So far I feel like the data is proving this theory correct.
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Tex117
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In reply to texag06ish • 3:59p, 6/6/25
AG
Wow that's a lot of protein!

I mean, maybe. Who knows? Either way, glad you got it sorted and it's working
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PascalsWager
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In reply to ttha_aggie_09 • 5:22p, 6/11/25
AG
ttha_aggie_09 said:
Good strategy! Unfortunately my travel is generally 3-4 days at a time and just a carry on and backpack. It's hard for me to get a bunch of stuff like that when I'm only there for 2 nights or maybe 3. Not impossible just not easy either.

I can absolutely eat better on the road and don't really eat terribly - I'm just not eating my sort of meal prepped stuff at the house for the week which is much more calculated and balanced.
You (and everyone posting on this thread) are WAY stronger and better at lifting weights than me, so I say this with humility.

I used to fret all the time about protein while traveling. It was just another thing to have to worry about in the already stressful event of travel. But traveling with protein powder is the pretty easy and simple. I HAVE to do it when I travel because I can go down to under 30 grams a day without powder because I'm vegetarian. But you can do the same stuff as me with very little effort and planning

Just keep a large flat bag of protein powder, large flat bag of creatine (if you use this), and scooper with measurements at the bottom of your bag. Bring a shaker bottle. I've even carried this (empty) through TSA in my hand. Milk is readily available at most hotel breakfasts, if you mix the powders with milk, that's a good 250-300 calories to start the day on ~30-50 g of protein.

When you get home, don't even take out the bags; just leave them in. Its convenient and easy.
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CC09LawAg
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8:41p, 6/15/25
392.5 for 6 on squats AMRAP today. Probably had one or two more in the tank.

Feel like I'm really hitting a groove. Looking forward to my August max out.
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bam02
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In reply to CC09LawAg • 9:49p, 6/15/25
AG
Whoa nice lift! That's a lot of weight!
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ttha_aggie_09
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In reply to CC09LawAg • 9:50p, 6/15/25
AG
That's impressive! Any idea what your 1RM is? I'd put you at least at 450 if not more. Regardless, almost repping 4 plates is not something you see often in a gym - especially with proper range of motion and form.
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CC09LawAg
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In reply to ttha_aggie_09 • 10:32p, 6/15/25
I last maxed out in February 2024 and hit 425, then took a hiatus during a house remodel. I think I got back to about where I left off in maybe March/April.

But I'm feeling really good right now, no nagging back pain, no weird tweaks when squatting, everything is clicking pretty well. I'm going to stick to the program I've laid out and max at the end of August, then again at the end of the year. Hoping to hit five plates this year if all goes according to plan.
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ttha_aggie_09
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In reply to CC09LawAg • 10:32p, 6/15/25
AG
I think that is very achievable based on the numbers you posted. Great job and good luck!
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CC09LawAg
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In reply to bam02 • 10:34p, 6/15/25
I'm definitely getting into weights I haven't put on my back often, so I'm thinking I need to add some static holds in July and August before I max out so I get comfortable unracking the weights I'm going to be aiming for on my max attempts.
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CC09LawAg
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In reply to ttha_aggie_09 • 10:36p, 6/15/25
Appreciate it! I know I can plateau and hit a rut at any time so I'm really taking the time to enjoy this run of good luck.

Now my bench and overhead press on the other hand…
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CC09LawAg
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5:23p, 6/18/25
400 for 4 on deadlift today, goal was 3. Followed with a 5x10 at 295.

Feeling great. OHP workout next then a deload week. 2 more months till I max out.
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texag06ish
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8:57a, 6/20/25
AG
I've been chasing a 205 bench press PR since October. I've hit it a few times but never super clean.

Today I freaking nailed it. Spotter never even had time to consider helping. It was all the way down to my chest and straight up without even slowing down. It was glorious.
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ttha_aggie_09
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In reply to texag06ish • 9:18a, 6/20/25
AG
Such an awesome feeling - congratulations, man!
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bagger05
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In reply to texag06ish • 10:28a, 6/20/25
AG
Next stop - two plates.
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texag06ish
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In reply to bagger05 • 12:08p, 6/20/25
AG
That's the goal. It'll be a while.
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10andBOUNCE
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In reply to CC09LawAg • 7:15a, 6/21/25
AG
CC09LawAg said:
Feeling great.

Maybe you just send it? Obviously following a program is important, but we all know life happens.
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CC09LawAg
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In reply to 10andBOUNCE • 9:33a, 6/21/25
Lol I started the year going balls to the wall and I was ground into dust. Trust me, I'm tempted.

If I wait a couple more months I'll be repping over 4 plates - gonna shoot for 455 as my conservative max and 475 for my final attempt. If I have some left in the tank on that attempt I'll be pumped.

Feel like that'll set me up for 500 to be achievable end of year.
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fav13andac1)c
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6:27a, 6/23/25
AG
I've been really struggling the past week or so with my right shoulder. I tore and had surgery to repair my labrum in high school and it seems that old injury is making a reappearance.

It came out of nowhere, too. As soon as I hit 185 on bench press, I could feel it flare up. Granted, often when this happens, after a couple of weeks the pain goes away. Thinking I should deload on bench and wait and see.

In other news, I've been stuck at 255 the past couple of workouts on squats. I run out of juice by the 3rd set.

I've also been running this program for awhile now. Wondering if I should consider a change after this deload.
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CC09LawAg
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In reply to fav13andac1)c • 8:55a, 6/23/25
fav13andac1)c said:
I've been really struggling the past week or so with my right shoulder. I tore and had surgery to repair my labrum in high school and it seems that old injury is making a reappearance.

It came out of nowhere, too. As soon as I hit 185 on bench press, I could feel it flare up. Granted, often when this happens, after a couple of weeks the pain goes away. Thinking I should deload on bench and wait and see.

In other news, I've been stuck at 255 the past couple of workouts on squats. I run out of juice by the 3rd set.

I've also been running this program for awhile now. Wondering if I should consider a change after this deload.
For your bench, make sure you aren't flaring your elbows out too far. Your elbows need to stay tucked in closer to your body. This will put a ton of stress on your shoulders if you aren't doing it properly.


Tons of videos out there to help you on your bench form for this particular issue as it's pretty common for beginner benchers. It was one of the first things I had to correct.

For squat (assuming you're doing low bar squat), I'd deload down to 185-205 and work your way back up, really focusing on your form and getting as much depth as possible. If you're still stuck at 255, that's OK, I think that's a pretty common area to get stuck at. I think I switched to Madcow 5x5 around 275 or so. If you aren't doing low bar squat and your goal is to move as much weight as possible, I'd deload to the same range and work on learning that movement pattern.

Are you running Stronglifts 5x5? How long have you been running it?
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fav13andac1)c
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In reply to CC09LawAg • 9:31a, 6/23/25
AG
Thanks. During warmups I try to focus on proper arm angle, but I could be still flaring out too far. It's possible my technique has gotten out of whack as the weight has gotten heavier.

I'm doing high bar squats. I'll check out low bar and deload.

I started StrongLifts 5x5 in late February, so it's been 4 months at this point.
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CC09LawAg
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In reply to fav13andac1)c • 10:30a, 6/23/25
I'd give yourself a good deload - maybe more than the 10% it recommends across the board, to where you'll be back to your current maxes in about 2 months time.

At the six month mark, if you're still plateauing, maybe switch programs. Another alternative is to decrease the weight jumps from 5/10 pounds to 2.5/5 pounds.
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Tex117
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In reply to fav13andac1)c • 2:19p, 6/23/25
AG
fav13andac1)c said:
I've been really struggling the past week or so with my right shoulder. I tore and had surgery to repair my labrum in high school and it seems that old injury is making a reappearance.

It came out of nowhere, too. As soon as I hit 185 on bench press, I could feel it flare up. Granted, often when this happens, after a couple of weeks the pain goes away. Thinking I should deload on bench and wait and see.

In other news, I've been stuck at 255 the past couple of workouts on squats. I run out of juice by the 3rd set.

I've also been running this program for awhile now. Wondering if I should consider a change after this deload.
Also, just as important as arm angle is how much you are arching your back. For me, If I'm not actively forcing my sternum up towards the bar, I feel the weight shift more into my shoulders. Point being....really make sure you are hard arching and keeping your shoulders back.

As for the 255, things are starting to get a bit heavy. Make sure you resting a full 5 minutes (and even longer), if you just need recovery time. Treat each rep like a "one rep." Things start getting a bit harder at this point, but (depending on your body weight), it all feels heavy, and you have to learn to grind. Also, it may be time to switch to 3x5.

Also, and maybe this will help you. Go ahead and learn what its like to fail a rep. As in, pick like 225, but get down in the bottom, and drop it. Just so you have a plan. Know what it feels like to have to bail. This helped me.
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CC09LawAg
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9:15a, 6/26/25
380 for 7 topset on squats last night for my medium workout. Goal was 6 since I hit 372.5 for 7 last time. And this was one of those late night ones where I felt like garbage so I'm super happy with it.

I think on a good day I could do it for 10.
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