Hi, just want to make sure that I’m on track for my goals. I’m 19, weigh 187, 5ft10. I’ve been seriously training for just over 3 months now. I’ve played quite a bit of rugby, got bored of it and am now joining the local American football team, the season doesn’t start for another month or two so i’ve still got some time. My main goals are to lose a little bit of weight, build my strength and increase my explosive strength/speed.
If the numbers seem very precise, that’s because I’m converting it directly from kgs to pounds!
My goals are DL 420, BP 310 Squat 375 by December 1st
Regular Diet
(I take protein shakes with water)
Morning
1 pint water
Multi Vitamin
Antioxidant
200g Alpen with soya milk
Protein shake
Mid morning
Protein shake with fine oats
Pre gym
Creatine Ethyl Ester HCL
Beta Alanine
L Carnitine
Caffine (200g)
Protein shake
I drink between 3-4 pints of water in the gym
Post gym
Creatine Ethyl Ester HCL
Beta Alanine
L Carnitine
Protein shake (doubled up) with lots of fine oats
Mid afternoon
Brown bread sandwich of oven cooked chicken with extra low fat mayonnaise and lettuce with pint of water
Banana / Carrot
Protein Shake
Dinner
Large chicken salad with little or no dressing. Usually extra low fat mayonnaise or extra virgin oil with pint of water.
Pre sleep snack
Natural peanut butter with low fat cottage cheese and a pint of water.
I have a 3 day split that i do twice a week.
Workout
Day 1
5 min warm up
3 sets of 10 wide grip pull ups
Bench press (5-6 sets, between 1-10reps)
Incline dumbell press (3-4 sets )
Squats (6-7 sets, low reps)
Bench 132 to failure, and then 5 more
10 mins stretching (i have really tight lower abs)
Abs. i don’t know the names for them, but they are muscle building excersises not crunches
10-15 mins stretching
15-20 mins CV
Day 2
5 min warm up
3 sets of 10 wide grip pull ups
Clapping press ups (6 sets 3-4 reps)
Hanging snatch (5 sets, 4 reps)
Hanging clean and press (5 sets, 4-5 reps)
Weighted dips (4 sets 10 reps)
10-15 mins stretching
15-20 mins CV
Day 3
5 min warm up
10 mins stretching
Deadlift (6 sets, 1-6 reps)
Weighted lunges (3-4 sets a lot of reps!)
Shoulder press (4 sets 4-10 reps)
10 mins stretching
Abs
10-15 mins stretching
15-20 mins CV
Day off
Interval training
Well… thats pretty much my life in one post!
My lifts are DL 400, BP 264 and squat 290.
Comments and criticism are welcomed!
Thanks
Mark