Alright, these are definitely before pics, not that theres an after yet. I found this site late December, took my first job out of college and am getting back in shape, and am starting to get very focused on my training.
For awhile, I was just doing dumbbell circuit training in my apartment, but lately I’ve been going to the gym doing total body routines. I was weighing my food and counting calories, but have stopped being so strict about it.
During that period I learned how to eat clean, as I put a lot of weight on at school and was for the most part ate crap.
Now my diet is like this:
BF: Eggs, Toast, Butter, Coffee or Oats w/ Whey
Glutamine, CLA, Fish Oil
Mid-Morning: Apples and Oranges
Lunch: Chicken, Beef, Turkey, and Spinach Salad or Brocolli
ClA, Fish Oil, Multivitamin, and Glucosamine/Chondroitin
Mid-Afternoon: Same as above or Sandwich or Wrap
Pre W0: Glutamine, BCAA, Beta Alanine
Post WO: Shake w/ Powerade or Shake w/ Pumpkin or Smoothy, BCAA, Beta Alanine
Dinner: Pretty much same as lunch or Fish
CLA, Fish Oil, Multivatimin, Glucosamine/Chondroitin
My training has been total body. Right now, I am working on coming up with a new program that emphasizes the lifts I want to work on, which is all of them, but particularly OH press, squat, and weighted pull ups. I am new to deadlifting and squatting, and my lower body is definitely weak.
I have been working on the squats and am comfortable to the point where I will start learning the deadlift. I was considering an upper/lower split, but think I will do the following for simplicity:
Heavy OH Press
DB Rep Flat Bench
Light Pull Ups
DB Split Squats
- 15 min rower intervals
SD High Pull
Weighted Pull Ups
- 15 min intervals
Workout C and D:
Similar Except Changing Squats for Deadlift and Single Leg DB Deadlift
I am going to throw in a little calf work because I have been doing a lot of jump rope lately, and Friday I felt a pull/pop in my calf when I was locking my ankle behind my leg with a DB between my legs doing weighted pull ups. I will also swap out dips with benches if I choose, and the pull ups grips are varied each set. The lower body exercises will be adjusted as I learn new ones and work with the ones I do.
So it will go like this:
Day 1: Workout A,B,C,D
Day 2: Sprint Intervals, Crossfit Circuit, Home-made Circuit, Jump Rope Intervals
Day 3: Rest
My goals are to lean out, get stronger, and learn the lifts I am unfamiliar with. My diet is unmonitored but clean with 1 cheat meal a week on either Friday or Saturday, and I am hoping that the fat will drop and the muscle will develop.
So here is my current status:
Start of T-Nation:
… I just wanted to see what I currently rate. I realize I have a lot of work to do: I’ll see where the next couple months takes me, then reevaluate and adjust, and maybe post again in 6 months/1 year.
Any advice on training, nutrition, or supplementation is appreciated and criticisms as well. I’m 100% beginner, but my focus and desire is getting to the point where training is definitely something I value and am taking seriously. I think this post will serve as another personal motivation in my increasing stack of them…