Hey Everyone ,
I'm 18 years old , 172 cm and weighting 73 kg(160 lbs).Over the coarse of 2 years , using low carb and later ketogenic diet , I lost nearly 40 kgs.Needless to say after such a long cut I was really exhausted,suffering a lot of loose skin(still am),my exercise weight was not moving forward for over a year , it was time for a bulk.In October I started Starting Strength + eating calories on plus , which added 5 kilos body weight and 45kg(100lbs) increase in weight on my squat .Benchpress , shoulder press also got quite a boost,overall strength was greatly improved.Which lead us to here,after reading here I was convinced that HST is the way to progress , it had science backing it up , people backing it up and a very knowledable forum.So here I am starting my first 8 week HST cycle:
Food Plan - using 33% carbs , 33% fat , 33% protein diet.It has 3500 kkal - 285g carbs , 135 fat , 280g protein.
1.100 grams Oats + 1 Banana + 300 ml milk + apple juice
2.Protein shake with 300 ml milk
3.200 g chicken breasts + 1 table spoon olive oil + 400 g raw tomatoes
4.(Pretraining) 70g oats + 1 egg + 3 egg whites
5.(Aftertraining) 70g oats + Protein shake + 300 ml milk - all blended
6.200 g chicken breasts + 1 table spoon olive oil + 400 g raw tomatoes
7.50g Almonds(100 on training days)
Food Adds
Creatine,Beta-Alanine,Taurine,Protein,Scivation Xtend,Gaspari Super Pump 250 and multi vits.All taken as they should be
.
Training Program
A
1.Squat
2.Flat Bench Press
3.Barbell row
4.Leg curls
5.Dips
6.Military press
7.Abs
8.Seated calf raise
B
1.Regular deadlift
2.Incline bench press
3.Pull Ups
4.Leg extensions
5.Dips
6.Shoulder press
7.Abs
8.Calf
(Old program can be seen below)
Sets 2x15,2X10,2X5,1X5
Huge thanks to the people from Simplify and Win thread!
I'll do the optional exercise only if I have enough time ( workout has not passed 1 hr ) and the energy for them.I can't really do 15 chin ups so just gonna do as much as I can with my BW.
Light cardio on off days .Weight Increments - 2.5 kg uppper body , 5 kg lower body.
Some zigzagging but I believe that's OK.
Measures:Havent taken em , will do ASAP.
Training program used during 15's
A
1.Squat 15 reps 55 kg |10 reps 70 | 5 reps 82 ||||||||||||||SW* 15 - 40 kg|||10 - 55|||5 - 65
2.Bench Press 15 reps 50 kg | 10 reps 60 | 5 reps 65| |||||||||||||SW 15 - 38|||10 - 48 |||5 - 55
3. Barbell row 15 reps - 40 kg | 10 reps 55 | 5 reps 70 ||||||||||||||SW 15 - 32 |||10-42|||5-55
4.Dips 15 reps BW | 10 reps BW+7 | 5 reps + 10 BW
5. Millitary press 15 reps 32 kg |10 reps 38 | 5 reps 45 ||||||||||||||SW 15 - 28||| 10 - 35 |||5-40
6.Triceps Extension(Optional) 15 reps 22 kg| 10 reps |5 reps
7.Biceps curls(Optional) 15 reps 25 kg |10 reps | 5 reps
8.Calves
9.Abs 15 reps
B
1.Romanian Deadlift 15 reps 65 kg | 10 reps 80 | 5 reps 100 ||||||||||SW 15 - 52|||10-65||||5-80
2. Incline Bench press 15 reps 45 kg |10 reps 52 |5 reps 60 ||||||||SW 15-35|||10-40|||5-45
3.Leg extension 15 reps 30 kg | 10 reps 40 kg | 5 reps 55||||SW 15 - 25 |10-35|5-45
4.Chin Ups 15 reps BW |10 reps BW | 5 reps BW
5. Seated Shoulder Press 15 reps 32 kg | 10 reps 38 |5 reps 45|||||||SW 15 - 28||| 10 - 35 |||5-40
6.Triceps extension(Optional)
7.Biceps Curls(Optional)
8.Calves
9.Abs
Sets 2x15,2X10,2X5,1X5
SW*-Starting weight and then going up as time progresses.It will be 70% from the desired RM.
I'm 18 years old , 172 cm and weighting 73 kg(160 lbs).Over the coarse of 2 years , using low carb and later ketogenic diet , I lost nearly 40 kgs.Needless to say after such a long cut I was really exhausted,suffering a lot of loose skin(still am),my exercise weight was not moving forward for over a year , it was time for a bulk.In October I started Starting Strength + eating calories on plus , which added 5 kilos body weight and 45kg(100lbs) increase in weight on my squat .Benchpress , shoulder press also got quite a boost,overall strength was greatly improved.Which lead us to here,after reading here I was convinced that HST is the way to progress , it had science backing it up , people backing it up and a very knowledable forum.So here I am starting my first 8 week HST cycle:
Food Plan - using 33% carbs , 33% fat , 33% protein diet.It has 3500 kkal - 285g carbs , 135 fat , 280g protein.
1.100 grams Oats + 1 Banana + 300 ml milk + apple juice
2.Protein shake with 300 ml milk
3.200 g chicken breasts + 1 table spoon olive oil + 400 g raw tomatoes
4.(Pretraining) 70g oats + 1 egg + 3 egg whites
5.(Aftertraining) 70g oats + Protein shake + 300 ml milk - all blended
6.200 g chicken breasts + 1 table spoon olive oil + 400 g raw tomatoes
7.50g Almonds(100 on training days)
Food Adds
Creatine,Beta-Alanine,Taurine,Protein,Scivation Xtend,Gaspari Super Pump 250 and multi vits.All taken as they should be

Training Program
A
1.Squat
2.Flat Bench Press
3.Barbell row
4.Leg curls
5.Dips
6.Military press
7.Abs
8.Seated calf raise
B
1.Regular deadlift
2.Incline bench press
3.Pull Ups
4.Leg extensions
5.Dips
6.Shoulder press
7.Abs
8.Calf
(Old program can be seen below)
Sets 2x15,2X10,2X5,1X5
Huge thanks to the people from Simplify and Win thread!
I'll do the optional exercise only if I have enough time ( workout has not passed 1 hr ) and the energy for them.I can't really do 15 chin ups so just gonna do as much as I can with my BW.
Light cardio on off days .Weight Increments - 2.5 kg uppper body , 5 kg lower body.
Some zigzagging but I believe that's OK.
Measures:Havent taken em , will do ASAP.
Training program used during 15's
A
1.Squat 15 reps 55 kg |10 reps 70 | 5 reps 82 ||||||||||||||SW* 15 - 40 kg|||10 - 55|||5 - 65
2.Bench Press 15 reps 50 kg | 10 reps 60 | 5 reps 65| |||||||||||||SW 15 - 38|||10 - 48 |||5 - 55
3. Barbell row 15 reps - 40 kg | 10 reps 55 | 5 reps 70 ||||||||||||||SW 15 - 32 |||10-42|||5-55
4.Dips 15 reps BW | 10 reps BW+7 | 5 reps + 10 BW
5. Millitary press 15 reps 32 kg |10 reps 38 | 5 reps 45 ||||||||||||||SW 15 - 28||| 10 - 35 |||5-40
6.Triceps Extension(Optional) 15 reps 22 kg| 10 reps |5 reps
7.Biceps curls(Optional) 15 reps 25 kg |10 reps | 5 reps
8.Calves
9.Abs 15 reps
B
1.Romanian Deadlift 15 reps 65 kg | 10 reps 80 | 5 reps 100 ||||||||||SW 15 - 52|||10-65||||5-80
2. Incline Bench press 15 reps 45 kg |10 reps 52 |5 reps 60 ||||||||SW 15-35|||10-40|||5-45
3.Leg extension 15 reps 30 kg | 10 reps 40 kg | 5 reps 55||||SW 15 - 25 |10-35|5-45
4.Chin Ups 15 reps BW |10 reps BW | 5 reps BW
5. Seated Shoulder Press 15 reps 32 kg | 10 reps 38 |5 reps 45|||||||SW 15 - 28||| 10 - 35 |||5-40
6.Triceps extension(Optional)
7.Biceps Curls(Optional)
8.Calves
9.Abs
Sets 2x15,2X10,2X5,1X5
SW*-Starting weight and then going up as time progresses.It will be 70% from the desired RM.
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