All right. I am in the process of moving from training for marathons (PR 3:15) to putting the same time and effort into the gym.
My current stats are:
Current BF ~10%
Bench: 180lbs (based on calculator, I can lift 145 8x)
No idea on Squats, but with running I can do low weights high reps forever.
Never done a deadlift in my life.
I am currently doing full body (AB) workouts 3x a week for about an hour at high intensity (only supersets of push/pull variety). I barely stop moving.
Here is what I want: to score a perfect 300 on the Marine Corps Physical Fitness test: 100 crunches, 18:00 3 mile, and 20 pull ups. Besides that, I want to go from "scrawny to brawny".
Typical daily diet:
1.5 cups of oatmeal with honey
protien shake: ON, banana, low fat yogurt, orange juice
PB & Honey sandwich and apple
Lean beef stir fry with veggies
low fat yogurt
Chicken breast and veggies
Snack either protien shake or ice cream depending whether I went to the gym or not.
I still run 3x a week for about 3.5 miles at @7:00 per mile.
How does it look so far?