Hello members of T-Nation,
I have been lurking here for a while, and finally got over the inertia. For a short introduction, I am 25, about 5' 6.5" and ate like crap most of my life, and weigh 183 lb with almost zero muscle. (Michelin man?). I have been reading article and the forums here for a couple of weeks, and have made some changes to my lifestyle and started lifting. Here is what I do now:
5 -6 meals on non training days and 6-7 on training days (including PWO shake)
Meal1: 1 cup oatmeal+2.5 cups milk + whey (655 kcal, 43 g P)
meal2,3,4 - 45 Almonds + 12g Whey or 50 peanuts + 12g Whey (365-375 kcal, 25g P)
Meal 5: 3 eggs + 12g whey (36g P, 300 kcal)
If I decide to be awake longer, I eat a little cottage cheese + whey for the last meal.
Plus an Apple/peach/orange every day, and veggies (onions, cilantro, tomato) in the night and occasional steamed cauliflower/broccoli.
On days that I train, I have a 60g Carb + 40g PWO shake right after my workout, and have a baked sweet potato + whey about 90 min later instead of the 5th meal I listed above.
Supplements - Fish oil, Tribulus (I have them, and I am certain carrying this much fat for this long certainly fucked up my hormones), and vitamin C.
I lifted a little, about a couple of years ago. Trying to get back and stay with it from now on. A friend, (A member of T-Nation too) suggested a bastardized version of Bill Starr's 5x5 and Rippetoe:
A- 5x5 back squat, 5x5 flat DB press, 5x5 deadlift
B- 5x5 back squat, 5x5 standing shoulder press, 5x5 barbell rows
I hit the weights three times a week, and right now I am trying to gain some of my previous strength and drop some fat at the same time while the "newbie gains" work.
I started out at 183 lb, and in about 1.5 weeks, dropped 3 lb (I know, it means nothing, may be just water).
I plan to add some meat to my diet and am working on grilling/baking chicken (was a vegetarian till a short while ago, so I need to learn these).
I do some steady state cardio (for now) every day I dont lift.
My goal is to drop some fat and work on the basic lifts and get "some" strength for now, and then try and put on mass later. Any suggestions (about anything) will be extremely helpful.
Thanks for your patience guys, for reading through yet another beginner's post.