I’m not expecting a good rating or anything, but this seems to be the best place to post pics and get advice. I weighed about 250 lbs late last year, started getting serious about working out in January and got down to about 215. My last body fat measurement was about 13%.
I’ve started focusing on my lifting more the last couple months and have been using Power Training, by Robert Dos Remedios. It seems to follow the basic principles of what’s stickied in the beginner forum. I do a three day a week full body routine. I’ve put on about five pounds, I think mostly muscle, although I’d still like to cut some more to around 10% before I really start trying to add mass.
This doesn’t matter too much at this point, because I definitely want to add some bulk, but my goal is more in athletics than bodybuilding, so I’m not looking to get as huge as most guys here.
Anyway, here are the pics. Apologies for the crappy quality/angle. First up, the before:
My diet has been pretty inconsistent, and I know that’s what I really need to focus on. I’d guess 2500-3000 cals a day. More on lifting days, less otherwise, but it also gets thrown off by drinking and barbecues. I’ve been cutting back on the drinking, though.
I was doing a lot of 3-6 mile runs before, but since I’m getting back into sports and not as focused on weight loss I’ve been doing more sprints, stairs, plyos, and jump roping. I’d say 3 or 4 days a week on average.
The stats are tough because I’ve been focused more on just making progress and haven’t really done any 1 RM, but I’ll give it a shot.
Bench: haven’t done a 1RM in quite awhile but I’d guess I’m up to around 225 based on the progress I’ve made.
Squat: no clue on my max, and it’s probably low because of my long legs, but in my last workout phase I was doing 4x10 at 175 lbs.
Deadlift: I’ve done 315 and could probably have gone higher if I’d really been trying to max out.