T Nation

Log 4/6/06


#1

Hey guys-
I started reading T-Nation about 6 months ago and have
really enjoyed the articles and forums. I am a little
nervous about posting my pics/measurements up here
though because, frankly, they aren't good.

Anyhow, quick history on me... I've been lifting
on/off (off due to injuries which occurred during
lifting (back, shoulder, wrist, etc)) since high
school. I have learned the hard way about training
correctly and finally feel like I have a handle on
that aspect thanks in large part to T-Nation.
Right now I am 25, 6 feet tall at about 206.5 lbs.
Honestly, I know I'm fat with no base to speak of. I'm
just getting started again after another injury and
want to give it a serious try with a good routine and
kick ass diet.

Plan

Training: I work a lot so the only time I can go to
the gym is early in the morning. After reading a lot
of articles on T-Nation, I found a workout program I
liked and fit into my schedule. It's Joel Marion's
"Time Efficient Hypertrophy."

Diet: On top of drinking well over a gallon of water a
day, I made a diet that conformed to Berardi's 7
Habits of Highly Effective Diets and will follow his
tailor made nutrition guide when I need to make
changes to my diet. I can post what I have come up
with if people are interested.

Supplements: Whey Protein, Fish oil, flax oil, CLA,
multi vitamin, B=12, folic acid, Vit E, green tea, Vit
C, and HOT-ROX

Goals: I was thinking around 225 at about 10% BF
within a year(I would say I'm about 20% in the
picture). I don't know if that is realistic but it's
my goal.

Lifts: (pathetic I know)
Bench: 205 lbs (always been my worst lift)
Deadlift: 300 lbs
Squat: 250 lbs (all the way down)

Any constructive criticism is much appreciated....

(I actually started this on Apr 6 but decided to post
today, so some of this is post dated)

4/6/06 Measurements
Weight: 206.5 lb
Waist: 92 cm (36.25")
Chest: 106.5 cm (42")
Arms: R+L 38.5 cm (15.25")


#2

Injuries suck.

The only way to progress is to be consistent with your workouts and diet - tough to do when you are hurt, I know.

You say that you work out in the morning. Be sure to warm up a ton as you are more injury prone during AM workouts.

Stick to it. Good luck and keep us posted.

-Tim


#3

You sound like you understand what you've been doing wrong and not making any excuses about going on/off track. It's good that you have some expierience on lifting. Some quick calculations show that you have ~160 Lbs. LBM right now so to reach your goal, you'll need to drop about 18 pounds of fat and gain about 40 pounds of muscle mass. I would say eat really clean, hit your compound lifts, and you'll reach your goals. Just make sure that you re-evaluate your diet making sure that you are reaching your goals within each time period. If you don't reach them, readjust until you do reach them. Good luck.


#4

Thanks for the feedback guys.... moving this thread to Building a Better Body. Feel free to follow there.
thanks.