Starting a log to motivate myself, and also very interested in feedback on anything here as I have limited knowledge of nutrition/lifting/etc and would appreciate the advice of those who are kind enough to provide it.
I have been lurking for awhile, trying to learn what to eat and what to lift, so most of the ideas herein are a result of that.
Background on me:
35 years old.
6'3''
240 lbs. (on 1/30; down to 236 now).
(For comparison, at ~20 was 6'3'', 190 lbs, could dunk a basketball. I was in OK shape through a fair amount of sports/physical activity but never actually trained w/ weights.)
Always played sports, but never really spent any serious time in the gym.
Been eating too much, and sitting around too much the past 1, 2, eh maybe 12 years.
Recently changed jobs and have a ton more flexibility, and thus no legitimate excuse not to get to a gym, or spend a few more minutes thinking through my meal prep/diet.
Goals:
General goal is to feel better on a daily basis, and look better. I want to be able to go to the beach and feel good about the way I look in a bathing suit.
Specifics: TBD?
My method so far:
Nutrition:
I'm dropping calories way down in the short term. If I accomplish nothing else, I'd want to lose 25+ lbs. I realize I have to bump calories back up to continue building strength, but in the next few weeks/months I can probably get away with a large caloric deficit. If this needs to be revisited sooner, it will be.
Input Targets:
Calories/day: ~1900
Protein: 212g
Fat: 84g
Carbs: 75g
Using ON Whey to hit the protein number.
Also taking 5g creatine/day.
Gym:
Lifting: I am doing Starting Strength (startingstrength.com/get-started/programs), since I was very familiar with it from having done it for a few months a few years back. It is simple, which is one fewer hurdle between me and the gym. Possibly after I plateau here I'll switch to one of the popular BB.com routines, Fierce 5 or GST? I think I'd like more volume/workout. (Not sure though, happy for advice here).
My first visit numbers (1/30), which ran sort of lighter than I could've done, but this is what I did 3x5 or 1x5 (dead):
Squat: 125
Dead: 135
Bench: 115
Press: 75
At three weeks in (2/16) I am at:
Squat: 185
Dead: 245
Bench: 145
Press: 95
I'm also mixing in some minor supplemental work when finished with SS each day - some ab work, or additional arm work, etc.
I was running 1 mile after each workout, but didn't do this the past week. I really hate this part and maybe it doesn't make much of a difference anyway?
That's it for now. Back to the gym tomorrow for week 4 of SS, and will mix in Power Cleans per the SS schedule, which I've never done before.
Thanks for reading, and thanks especially for any advice. Gl to me.
I have been lurking for awhile, trying to learn what to eat and what to lift, so most of the ideas herein are a result of that.
Background on me:
35 years old.
6'3''
240 lbs. (on 1/30; down to 236 now).
(For comparison, at ~20 was 6'3'', 190 lbs, could dunk a basketball. I was in OK shape through a fair amount of sports/physical activity but never actually trained w/ weights.)
Always played sports, but never really spent any serious time in the gym.
Been eating too much, and sitting around too much the past 1, 2, eh maybe 12 years.
Recently changed jobs and have a ton more flexibility, and thus no legitimate excuse not to get to a gym, or spend a few more minutes thinking through my meal prep/diet.
Goals:
General goal is to feel better on a daily basis, and look better. I want to be able to go to the beach and feel good about the way I look in a bathing suit.
Specifics: TBD?
My method so far:
Nutrition:
I'm dropping calories way down in the short term. If I accomplish nothing else, I'd want to lose 25+ lbs. I realize I have to bump calories back up to continue building strength, but in the next few weeks/months I can probably get away with a large caloric deficit. If this needs to be revisited sooner, it will be.
Input Targets:
Calories/day: ~1900
Protein: 212g
Fat: 84g
Carbs: 75g
Using ON Whey to hit the protein number.
Also taking 5g creatine/day.
Gym:
Lifting: I am doing Starting Strength (startingstrength.com/get-started/programs), since I was very familiar with it from having done it for a few months a few years back. It is simple, which is one fewer hurdle between me and the gym. Possibly after I plateau here I'll switch to one of the popular BB.com routines, Fierce 5 or GST? I think I'd like more volume/workout. (Not sure though, happy for advice here).
My first visit numbers (1/30), which ran sort of lighter than I could've done, but this is what I did 3x5 or 1x5 (dead):
Squat: 125
Dead: 135
Bench: 115
Press: 75
At three weeks in (2/16) I am at:
Squat: 185
Dead: 245
Bench: 145
Press: 95
I'm also mixing in some minor supplemental work when finished with SS each day - some ab work, or additional arm work, etc.
I was running 1 mile after each workout, but didn't do this the past week. I really hate this part and maybe it doesn't make much of a difference anyway?
That's it for now. Back to the gym tomorrow for week 4 of SS, and will mix in Power Cleans per the SS schedule, which I've never done before.
Thanks for reading, and thanks especially for any advice. Gl to me.
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