This is my first post. I am a 21 year old college student (kinesiology major), 5'4", 153 lb.
Training: Following TC's push-pull workout. Basically, it consists of 2 heavy days(6sets x 4reps), day off, 2 light days(2x12), day off, repeat. It incorporates many compound moves such as squats, deadlifts, bench, and pullups. My lifts are: squats (225 lbx4), bench (220 lbx4), deads (225 lbx4).
I am following the "Get shredded diet" by John Berardi( http://www.T-Nation.com/readArticle.do?id=1150209 ).
Not sure if its outdated at all, but basically for my weight it calls for a macro-nutrient breakdown of 1500 kcal spread over 4 meals: 100g FAT, 40g CHO, 113g PRO or 55-60%FAT, 10-15%CHO, 30-35%PRO. I am very religious about adherence.
A general day of eating would be (although I change up meats/veg)
Meal 1: 1.5c green beans, 6 peanuts, 3 egg white, 1 whole egg,
1.5oz red.fat cheese, 3g fishoil, 2g flaxseed oil
Meal 2: 3.5oz steak(lean-cut), 1.5c green beans, 1tbsp oliveoil,
3 peanuts, 3g fish oil, 2g flax
Meal 3: 1 patty ground beef, .25oz pecans,
Meal 4: 3.4oz chicken, 5g fish oil, 3g flax, .6oz pecans,
1.5c green beans
Supplements: creatine, whey protein (post workout-factor
into 1500kcals), fish oil, flax seed oil
Cardio: I tend to do hit the track 4x/week. For the most part I warmup with a .5 to 1 mile jog, then I perform 8-12 intervals consisting of 100 meter sprints split by 100 meter jogs. I finish with another .5 to 1 mile jog. Lately, I've been adding a few 2 miles jogs during the week.
Basically, my goals are to get really lean while maintaining the muscle mass I have. I've been flirting with the idea of eating a lot/lifting and running a lot, but I've never got my body fat really low so I'm still dedicated to that.