So I shouldn’t put my pictures on rate my physique then?
I’ve been training free weights for just over a month now and I used machines for just under a couple of months before that. My lifts have increased by:
Bench: 40kg-55kg (only been doing them for a couple weeks and I had to do lots of form work)
Vertical Squat: 70-130kg
Press: 25kg-35kg (only been doing this for 2 weeks also)
Pull-ups: 14 (I need to add weight but don’t have the ability to do so yet)
all for 5 reps, I’m kind of folling Starting Strength with a few extra exercises after my main lifts
My lifts have increased a lot over a short period of time and my body weight has increased by about 10 pounds over the 3 months (first minth and a half were a joke though). I haven’t checked for a bit because I don’t have scales, but I think I will have increased a bit more now.
My average daily diet goes:
1 cup of oats
1/2 cup natural yoghurt
1 cup whole milk
1 scoop whey protein in water
tablespoon of peanut butter
Sandwich with vegetables and cheese
Dinner (this is my poorest quality meal of the day health but it’s free due to me living in Poland and getting free dinners)
Various soups - vegetable based
1/2 cup cabbage
2 cups mashed potatoes
150g various meat sometimes fried
1l whole milk
tin of tuna
tub of cottage cheese
150-200g lean beef or chicken breast
200g whole wheat pasta
1/2 cup of mushrooms
various sauces for spag bol etc…
1/2l whole milk
scoop whey protein
2 slices of whole wheat bread with peanut butter
I also drink some evoo sometimes, eat fruit, about 4 cups of tea and extra milk (I’ve drunk lots of milk since I was very young, it’s my favourite drink). I don’t eat any unhealthy snacks really.
I got the calorie count from fitday.com
With regards to cardio, I want to be quite fit also and it seems to help with flexibility. I run to the gym also :(. I might cut out the bike and just row, I’ve been doing a lot of work on my back and this seems to get me good to go.
I’m going back to England at the end of the month after 5 months away so my family and friends will be the biggest judges of how my body comp has changed.