Alright, alright, alright. I’m definitely intimidated to start a thread on any other board than this one, so here goes. Guess this will probably turn into a log if all goes well. Just looking for some tips and where to start on the long road to GETTIN’ JACKED UP!
Current weight: 202 lbs
So here’s my story as brief as possible. I started to get into lifting around age 16 when I joined the high school football team. Unfortunately, I dislocated my shoulder twice and opted to get surgery to fix it. Well, that kind of killed my athletic career (I had been one of the best athletes in my town growing up) as I got into drinking and smoking during recovery, and also got more into schoolwork. Anyway, I’ve gone to the gym on and off for years to come, the longest stretch of progression and consistency lasting about 6 months (but at that time I didn’t know much about nutrition or training). Since then I have read lots of books and websites and learned a lot, but have not put this knowledge into practice. I have recently quit cigarrettes for good, so I believe it is now time to step up to the plate.
I’m about 2 weeks into a clean diet and weight training, and cardio. The first two weeks my diet racked up to about 2500 calories (macronutrients being 40p/40c/20f). I’m on my third day of cutting calories to 2000 calories per day with the same macronutrient split. For food i usually stick to tuna, chicken, red meat, protein powder for protein…rice, potatoes, veggies, pasta, pita bread for carbs…and fish oil capsules, olive oil, avocado for fats. I also drink around 8 bottles of water a day.
For supplements I use protein powder (Optimum Nutritions 100% Whey Protein), creatine monohydrate from GNC, and Glutamine powder. I also take fish oil capsules to add fat to the diet when needed and a multivitamin. I recently added Chromium Picolinate and I haven’t really noticed much of a difference (it is supposed to regulate insulin release).
As for weight training I usually do one body part per day (i.e., chest, back, shoulders, arms, legs – one per day). Here is an example of my weekly breakdown.
Monday – Chest
Tuesday – Back
Wednesday – Abs and cardio
Thursday – Legs
Friday – Shoulders
Saturday – Abs and cardio
Sunday – Rest
I like to keep my workouts short, as in around 40 minutes, and usually only do cardio for 15 minutes max. I have read that at anything above an hour and testosterone production is broken down, so I try to stick to that. Also, I recently strained my lower back doing deadlifts, so I’m taking a break from those. And I never learned how to squat properly, so I’m going to look into having someone teach me that.
Also, I am going to experiment with doing opposite bodyparts consecutively. For example, doing a set of chest, then a set of back. Then rinse and repeat for another set or two. I got this from ‘The Body Sculpting Bible for Men’, as I did alot of other info that I have learned. Let me know if any of you have read it yourself.
Anyway, this turned into way too long of an intro. My goal: To be around 215 pounds and ripped up. Hope you all can give me some criticisms and advice on where to start. Basically - Should I cut first or bulk up? Unfortunately I don’t have a before pic because I just got my first digicam a few days ago.