Could be KCAL and Protein... I just don't eat enough. I try to hit 3000 kcal a day, but most of the time end up around 2500 kcal...

But I am also afraid of gaining fat, since I am already "fat" if you look at my picture. I know, not obese or anything, but a big belly and skinny arms.

Thanks! :)

I never really was on a program. Just doing PPL with the exercises for that day.

Now I am trying GZCLP. The program says I should use weights based on 85% of my 5RM.

Which is quite good for me, now I am starting this program with a bit lesser calculated RM (or Training Max better said) and can focus on forms of the big lifts.

I hope this will work, I am just basically restarting "kind of" to test the weights and learn the movements correctly.

Alrighty, Im gonna do some light cardio today and try it tomorrow.

I will be doing A and B. A: Dumbbell Bench Press 5x5 + T Bar Row 5x5 and Squats 5x5 B: Pull Ups 5x5, RDLs 5x5, Seated Dumbbell Shoulder Press 5x5.

Lets see how this goes :)

What I also find is weird (for me) I might be able to do 10 reps of 20 kg dumbbells, but I found it impossible to even lift the 22.5 kg dumbbells. So I'd be stuck on the 20 kg no matter how good I was at them cause my grip strength is too weak for 22.5.

Any ideas how I could fix this?

I will look into this. Thanks!

One question though (progression). Does this really want me to do 5 Sets of the same weight with 5 Reps?

So for example 1. Set 50 kg Benchpress 5 Reps. 2. Set, 3. Set, 4. Set and 5. Set also 5 Reps with 50 kg?

Doesnt that imply me choosing a weight with which I can safely do 10 reps for the 1. Set but still only do 5 Reps? Cause if I do 5 Reps with a weight I barely can do 7 reps with, how can I do 2. set with 5 reps? Yt alone the third, fourth and fifth set.

Or do I lower the weight after each set by 2.5 kg or something?

So if I start this wednesday and need to figure out the weight first, I should rather choose a "too light" weight than too heavy?

I am doing 6 Reps of 73 kg Lat Pulldowns currently. So for this I should basically choose maybe 60 kg and try 5 sets of 5 reps with 60. If that works good and it feels like I could have done more try 62.5 kg next time with all 5 sets. If I do 4 Sets with 5 Reps and the fifth set with maybe 4 I stay at 62.5 until I complete 5/5 and then I make a smaller increase again, maybe 1 kg now instead of 2.5 cause I barely made the fifth rep. So I dont increase weight on the first 4 sets now, I wait til I complete the 5/5

Thanks :-)

Maybe I try that. Is this 5x5 correct (5 Sets, each Set 5 Reps) I just do one day Bench Press, Rows and Squats - Rest 1 Day and then I do Deadlifts, Pull Ups and Shoulder Press 5x5?

I was today at gym. Not yesterday.

So PPLC I didnt do anything thursday. I accidently wrote thursday cause my previous plan was PPLPPL Rest PPLPPL Rest but I think it was just not enough recovery.

So you think I should maybe stick to only A version of PPL instead of PPL A and PPL B?

I usually swap A and B during the week, so Pull A, Push A, Legs A, Rest, Pull B, Push B and Legs B

What do you think for me as a natural beginner this could be: Upper (Back/ Chest) Body, Lower Body, Arms&Shoulders, Rest ?

MY arms are lacking huge, thats why I do more curls etc.

Ok so this should be fine?

I dont want to play around with rep Ranges too much and keep it at 8-10 and at 3x10 I increase weight for 3x8 til i hit 3x10 again

Thanks! Well I am reading a lot currently and just watched a video from mountaindog https://www.youtube.com/watch?v=BVfy6sGgiHwHe saying naturals shouldn't do that much volume?