First of all, hi to all you guys. Been reading this site for a while and I find it quite helpful.
Second, I’ve been fooling around in gym for a few years now… with emphasis on fooling. Only recently have I begun to put all the pieces of the puzzle together (training, nutriotion, rest).
My stats are: 180cm, 82kg, unknown body fat%
Anyway, I’m still afraid I’m doing something wrong as I don’t see that much gain in muscle but a lot in the size of gut(in the morning it’s flat, but as I feed myself over the day, it’s sticking out more and more and more and MORE) I think I’m doing something wrong in all of the three pieces.
Been going (ot ar least wanting to) seriously for about 3 months. Since I have no problems getting obssessive with things I think my diet is pretty good nutritionally speaking. No junk food, no cheat meals. But I’m afraid I’m overdoing it… let’s say. Today:
1 banana, 1 apple, 8 egg whites
280g tuna, 200g wholewheat bread
280g tuna, 100g brown rice
500g(this varies) turkey breast
Post workout I do 8more egg whites + 100g cornflakes (+did 2 bananas before… dammit)
When I first started it I ate around 8 meals a day, meal every 2 or less hours, but I felt and looked like I was 9 months pregnant… not that I look much different now, but I’m feeling better kinda.
Also trying that carb-cycling thing.
Aiming for 270plus grams of protein, 225g of carbs (kinda cycled that’s 280 on high days 170 on low days) and around 60g of fat.
Today I DID got it wrong I think, but most of the days I’m right on…
I intensified my traning recently, so now I’m doing 4 sets 6 reps TUT around 3X1 with 30seconds rest in between sets (to get the heart pumping) almost to failure (last rep is damn hard to pull out). Yeah, I’m finished with my training quite quickly.
Doing 3 day split, 4 days a week(WHAT?? you’re saying?):
Chest + triceps
Flat Bench, SkullCrushers, Cable pushdowns (no incline cause my shoulder’s fucked…)
Back + biceps
Curls, Preacher, Pull up(3 sets 4 reps, TUT 3X1), Front pulldown, Barbell Bent-Over Rows
Leg + shoulders
Now here stuff gets complicated… my right shoulder hurts, so I basically ceased to do any shoulder exercises… except for the shrugs, but that’s not really shoulders… and my right knee hurts (chondromalatia…) so no squats, or lunges, or anything that requires to flex the leg under tension
anyway, on to legs:
Some kind of single straight leg raises (Lie flat on a bench, 1 foot on the floor, 1 leg straight out that lifts the weight), standing calf raises, good mornings.
Day1, Day2, Rest, Rest, Day3, Day1, Rest(gym doesn’t work on sunday…), Day2, Rest, Rest, Day3…
Now, the question.
My long term goal is to get stronger… yeah… and to get rid of the gut. I don’t mind having a bit of flabby stuff on me, but I do mind when it’s sticking out like I just swallowed a basketball. Is this something that everyone has to deal with when they start eating like this?
soooo… am I eating too much? Is my training intense enough? Also I don’t get much sleep on some days… like, 4 or 5 hours… could that be hampering my progress? I don’t have a food or exercise log… should I start writing one?
Just to mention… I’d rather go without any kind of supplements in the beggining… you know… get to know my body… is that ok?
Thanks in advance