I just joined this site and it looks like there is a TON of good info here.
A little about me.
I’m 28, 5’11", 189lbs, BMI of 23% BF (Approximate)
Average daily diet:
4 oz orage juice and a handfull of almonds for breakfast. Another handful of almonds between breakfast and lunch. A cup of campbells soup and a small bag of Baked Potato Chips for lunch. Diner is some lean meat and some sort of bread. I also drink about 5 light beers at night and eat celery, pickles, some crackers with some dip late night (bad I know, but I need to eat late). I wont quit drinking.
I sit in a cubicle all day at work, do not play any sports.
I’ve been going to the gym inconsistently for 2 years.
Within the last 2 months I have been getting more serious about working out and eating right.
I do 30 min of cardio 5 days a week and weight train 3 days a week.
Machine Incline Bench Press 2 sets x 10 reps
Flat bench Dumbell Press 2 sets x 10 reps
Lying Tricep Extension 3 sets x 10 reps
Standing Military press 2 sets x 10 reps
Seated Side Dumbell Raise 2 sets x 12 reps
Bent over barbell row 2 setx x 10 reps
Wide grip lat pulldown 2 sets x 10 reps
Standing Barbell curl 2 sets x 10 reps
Incline dumbell curl 2 sets x 10 reps
Seated dumbell shrug 2 sets x 10 reps
Bent over dumbell row 2 sets x 10 reps
Free Squat 3 sets x 12 reps
Deadlift 3 sets x 12 reps
Standing calf press 3 sets x 15 reps
Russian Twist 3 sets x 15 reps
Bosu Ball crunch 3 sets x 15 reps
Prone bridge on Bosu Ball with leg tucks 3 sets x 10 reps
Please critique the above.
Interestingly: I have gained approximately 10 lbs in the last 2 months…Is this normal. This happened after I started eating better and working out more consistently.
Your help is greatly appreciated. If more info is needed please let me know!