I Just finished my Army training and finally working out has become fun for me again. I was looking for some advise on my current program. before I left i used a program like it and had good results that I was happy with. I gained strength and about 10 pounds.
Bio: I weigh 150lbs, I am 5,11, And do not have much fat on me (do not know percentages). I am a skinny ass twig, i know.
Goals: Gain about a pound of lean muscle every 1-2 weeks, increase size and stregth equally. I also am striving for that 300 on the PT test. I need to lower my 2 mile by a min from 14 min to 13 min and gain greater endurance in my abs. My pushups I can max. I know running will hinder my results but I need to keep the run down.
My typical day of eating would be as follows:
M1: 2 eggs mixed with chicken or ground beef and vegies, protein shake and a banana
M2: 2 peices of toast with peanut butter, and random snack depending on what i have in the pantry.
M3: Veggie, Fruit, Sandwich of some type such as tuna melt or cold cut, nuts
M4: Protein shake, chicken sausage, nuts,
M5: Chicken breast, veggeis
Post workout: protein shake
Supplements: Fish oil, whey protein, multivitamin
My training week:
Bent over single arm rows
military press ( I had some left shoulder pain when I was working out before that was caused by this I think. It subsided when i scratched this from my rutine. Any replacements or should i try it again and if i notice any thing then replace it?)
Cable pull down
I run 3-4 times a week sometimes substituting jumping rope instead to work on my run. I run in the morning and workout in the afternoon.
Any help would be much appreciated. You can read and research all you want but nothing beats years of knowledge and experience. Thanks.