I’m 5’ 11 1/2" and weigh 205lbs. Just for some general backround, I can bench 185 and squat 220 (need some work on the squats, I’ve been slacking).
Okay so I noticed that I have been putting on too much fat and havent been eating clean enough to stay with a low body fat. I actually didnt begin lifting with a low % body fat. I started around 20-25%.
I’ve constructed a diet and based it around the T-Dawg 2.0. If you guys could see how this is and tweak it or tell me where i’m heading in the right direction that would be great.
I plan on loseing about 10-15lbs and start bulking but eating clean and start getting ready for my Senior year next year in school.
Couple things about the diet here, the *'s show my workout days and non-workout days. The * meals w/ the most carbs are for my workout days.
Here is what the diet consists of:
Meal #1 (Breakfeast):
1/2 cup Oatmeal - 150C 3F 27Carb 5P
Milk - 40C 5F 4Carb 3P
Eggs 3 - 255C 13.5F 0Carb 10P
1 TBSP Udo’s Blend - 125C 14.5F 0Carb 0P
Beaf Jerky - 80C 24F 0Carb 14P
Almonds - 170C 16F 5Carb 6P
2 TBSP Natural PB - 210C 16F 6Carb 8P
Meal #2 (Lunch):
Albacor Tuna - 120C 1.5F 0Carb 23P
Dressing - 130C 13F 2Carb < 1P
*Salad - 5C 0F 1Carb 1P
*1 Egg - 85C 4.8F 0Carb 3.3P
Chicken Breasts - 190C 5F 0Carb 10P
*Mixed Veggies - 50C 0F 15Carb 0P
*Cheese - 110C 9F 1Carb 7P
Meal #4 (work out):
2 scoops Surge - 350C 1.5F 49Carb 25P
Meal 5# (Dinner):
Steak - 350C 15F 0Carb 10P
Salad - 5C 0F 1Carb 1P
Dressing - 10C 19F 0Carb 2P
Meal #6 (Bed)
1/2 Cup Cottage Cheese - 80C 1F 6Carb 12P
My workout usually consists of:
CHEST - 135x3, 155x5, 165x3, then try to hit some bigger weight at like 175x2.
I’ll usually do some decline w/ dumbells for 30x8, 35x8, 40x8.
LEGS - I really dont do legs. I know it’s horriable and I need to start but im not sure on how many sets and reps to do. I’m basicly stuck with squats only. I have a home gym in my basement. Which consists of a power rack, a set of dumbells, easy curl bar and a belt (all new).
BICEPS - Hammer curls 25x5, 30x5, 35x5.
Easy Curl bar - 35x10, 40x10, 45x5. (very consintrated, no back arching or throwing of the weight).
Preacher curls w/ dumbells - 25x5, 30x5, then I’ll go down to 20x5.
CHEST - I’ll do chest again with the same sets/reps but no decline, just regular benching only.
TRICEPS - Over head tricep extention sitting, 30x5, 35x5.
Skull Crushers - 35x5, 40x5, 45x2
Shoulders - I’m not sure what to call these exercises so I’ll try to give my best description.
Sitting down in a chair with two dumbells in my hands then raising them above my head (like a chest press motion but over my head not out infront) and touchign them together and bring them down parallel w/ my shoulders then back up and so on.
I do about 30x5, 35x5, 40x3.
Shrugs w/ bench bar - I do about 135x10, 155x8, 165x5.
Another exercise I dont know what to call: Just take a dumbell in each hand and keep your arms straight as you raise the dumbell out infront of your body. I do that for like 20x5, 25x3. My 25x3 set is actually sloppy, it have to slightly throw the weight up.
BACK - Pull ups. bodyweightX5, BWx3, BWx2. I tried weighted pullups but I did it ghetto. I put on my belt and put a 20lb dumbell on it and could only do it about x2.
Bent Over Rows - I do it with dumbells 20x5 and it’s truely sloppy. I actually tired taking bench plates (the 10lb ones) and did it with those x5.
Saturday is also my free day for eating. I get to have more carbs then usual.
Okay, whew, finally done. So that’s my total work out and it’s hard to find gains on my back, tri’s, bi’s and shoulders. =/
I’m not exactly sure what im doing wrong. Or even if I just wasent eating enough. I was eating little more than usual but it was all “bad” food.
Look forward from hearing from you T-Bros. Any advice, feedback, opinion etc would be great, thanks alot.