Hi everyone. I've been lurking for a while and trying to do my "own thing" like I think most guys do. I feel that it's time to start a training program that didn't fall out of my own ass.
Here's my shit.
5'8" 165 lbs
Tuesday - OH Press (max 135), 2 sets dips & pullups
Thursday- Deadlifts ("max" 270), 2 sets of Supermans, 2 road sprints (120meters?)
Friday- Bench Press (max 180), 2 sets of body weight rows, ab wheel rollouts
Sunday- Squats ("max" 250), 2 sets of burpees, 2 road sprints
I know my numbers aren't that great. But it was suggested that the weights should start off at a doable number. Not something way out there. And in my case, a 400 lbs. deadlift and 300 lbs. squat may be achievable but I'm at risk if I try for it at this point in my training.
But I know that if I stick to this, I'll get there. Adding 10 lbs of weight to the major lifts and 5 lbs of weight to bench press every month may not seem like much at first but I know it'll add up. Eventually I'll see the weight being added on to me.
This is something I want to do for myself. I have a before pic but I'm shy of posting it. I'm whimpy.. I used to be really into fitness and exercise but I somehow fell off the wagon, started smoking and hanging out with the wrong sort of people.
I've included the road sprints in my workouts to keep fat at bay. (Won't be sprinting in the de-loading week though)
ANY tips or clues to what I should be eating daily would be much appreciated. Any links or anything.. Seriously. I've never dieted before in my life. Never needed to.
2 eggs w. Oatmeal
Protein bar or a granola bar covered with almond butter,
Chicken Salad with Walnuts almonds and dressing (non workout day)
Lunch before a workout would be chicken and rice or something along those lines.
Post workout shake *
Supper- Grilled chicken, steak, ground beef, kebabs, lots of veggies such as broccoli and onions (trying to avoid fried shit)
Bedtime snack- few spoons of almond butter or some pistachio nuts to snack on.
Supplements- Multi-V, Cayenne, Reshi Mushroom (Which makes me feel amazing btw.), fish oils O3's usually take about 4-6 caps daily.
Grow! Whey, Micronized German Creatine.