Time flies when you're having fun! I've been trying to figure out a sustainable diet and better training scheme over the last few days. Based on my body type, family health history, and what I know about my own food responses; I've decided to go with a modified Paleo diet. I did alot of reading on it and it seems like I would respond well to the low carb approach. I tried to eat as "Paleo" as possible last weekend. I didn't drink any beer which is a great step forward for me. I only drank whiskey straight. (I had too much, but I'll work on it.) Today I finally was able to go to the grocery store and pick up more low carb/paleo foods. I'll only eat dairy in the mornings in the form of Greek yogurt and Vitamin D milk for a morning smoothie with flax seed, whey, and mixed berries. My lunches will be a meat with a vegetable. My dinners will be the same with the exception of a sweet potato after weight training. Tonight I had six scrambled eggs on a bed of baby spinach. It was delicious. I'm still going to tweak what I eat obviously and try to get closer to a true Paleo/low carb diet. Work in progress my friends.
For training I decided to go back to 5/3/1 instead of doing my own split. With my own split I always want to tinker with it and the 5/3/1 template takes the thinking out of it for me. I had a lot of success with 5/3/1 about a year ago. I got up to a 500lb Sumo DL with a much lower training max. I also leaned quite a bit but maintained what little muscle mass I had.
I'm starting light so I won't burn out which is what ended my first 5/3/1 stint. I did 3 cycles back then.
Bench Press 225
Back Squat 325
Military Press 125
Tonight was the start of week 1 of my first cycle. It was a great workout.
360x5 I hit eight reps no problem. I know I could have gone more, but my back tired out which leads me to believe I need to work more on form and flexibility. I know I have very tight hamstrings.
Back Squat - I used too much weight for this after my DL. I'll drop it next week.
AB wheel rollouts
My idea with the assistance is three exercises. Two will be true assistance exercises and the last one will kind of be a freebie.
10 min walk 3.0 mph 5.0 incline.
I'm going for sustainable and consistent change in my life here. Any and all advice/help/criticism would be much appreciated.