Hello everyone. I am a 32 year old, 5'9", 146lb newbie to weightlifting. I am in IT, and my lifestyle is quite sedentary. As you can imagine, I am pretty skinny, with the exception of an annoying as hell belly that makes my 32" pants tight. Sad, no?
Anyway, I've tried some programs in the past, but quit due to bullshit excuses that I refuse to make anymore. My initial goals are to eliminate the belly, move up to about 160-165, and get my lifts to 1x bodyweight for bench, 1.5 bodyweight for squat, and 2x bodyweight for dead all before next summer. I feel those goals, while perhaps a bit basic and "low-hanging fruit" to some, fit into the S.M.A.R.T. criteria, in that they are Specific, Measurable, Attainable, Relevant, and Time-Bound. I have decided to go "back to basics" since even though I know the lifts, I am still very weak, and use the Practical Programming Novice Program.
I know my diet will have a huge impact on my success. My current diet is pretty pathetic and will change. I have a very tiny breakfast, usually consisting of 1 serving of fruit. My lunch is a turkey or chicken breast sandwich on organic bread, with V8 fusion juice (yea I know, but it tastes good and satisfies my little sweet tooth) and another serving of fruit. The 2 "meals" only add up to about 600 calories. Dinner is varied, based on what the wife cooks, but a typical one might be 2 pork chops, 3/4 cup of rice and a salad, a large chicken quesadilla, or steak with a baked potato and rolls. My tentative meal plan involves something like this:
Breakfast: 2 eggs, oats or toast, 1 tbsp natty PB
Mid-morning: 12oz milk with 1 scoop ON Whey, 4oz chicken breast
Lunch: Turkey sandwich, serving of fruit, serving of vegetables
Mid-afternoon: 12oz milk with 1 scoop ON Whey, 4oz chicken breast
Dinner: Will vary, depending on what the wife cooks.
This should put me around 2200-2500 calories, which may still not be enough to meet my goals. I figure it should be a decent start, and I can up them or change it around after I get going.
Well, that was a long introduction. I hope to learn much from the forum, and I will try to contribute once I learn what the hell I am doing!