Hi by way of introduction I am 48 years old turning 49 this month. I have been a bag of sh!t for the last dozen or so years. Stuck behind a desk married, divorced, remarried with two kids. Gained too much weight, currently 225. Been in and out of the gym working like an idiot with no real plan. Doing cardio (Spinning and Elliptical) using a mix of machines and free weights.
Had a series of injuries while trying to get back in shape. Tried to run and developed plantar fasciitis; IT band issues; knee issues; and multiple micro tears in my calves. Tried Crossfit, I liked it but I continually injured myself pulling muscles, ripping skin off my palm, tearing my calf, and eventually I strained a disk.
So I PT'd the back issue and was ready to start again. I learned from Crossfit that I liked working out and I liked barbell training. I knew I wanted to be strong and fit. However my body was not ready for Crossfit. It was too intense for my terrible condition. The fast paced workouts were just too much and too dangerous for me in my current flabby and weak state.
I did some research and started up with SS 5x5 in October 2014 to May 2015. I started with the empty bar and worked up in my weights. I stalled a few times, took a couple of weeks off due to vacation and illness, and ended up:
Bench: 170 5x5
Press: 130 5x5
Squat: 205 5x5
Dead: 225 5x5
I enjoyed 5x5 but found as the weights got heavier I was not recovering as well as I would have liked. I ski in the winter and there were more than a few times where my legs were dead and made skiing a chore. I needed more recovery time.
In April I bought the book and started 5/3/1. I like the 4 day split and have been doing that. The deload week gives me a break and I feel like I am making slow steady gains.
April 2015 Start Calculated 1RM:
Current Calculated 1RM:
The first three cycles I only did the basic lifts with no accessory work. I did do some conditioning like box jumps; pushups; air squats; and a biking outside. In July I started doing Boring But Big. This is all in my garage not at a gym so I don't have access to cable equipment or sleds.
I know I need to add in more conditioning. My goal is to lose the body fat and get strong. I am not a cutting queen but I don't want to remain a fat f^ck.
I have a couple of questions. Everything I read tells you to eat and eat again. What is the general caloric intake I should be targeting to continue to make gains but still lose the fat?
I have been averaging 3,000 to 3,500 calories per day. Is that too much?
My average day is:
Breakfast - two scoop protein shake with milk, plain Greek yogurt and fruit.
Midmorning - 2-3 Eggs
Lunch - Big salad with kale, carrots, cukes, peppers, and protein (steak, tuna, or chicken). Olive Oil and vinegar dressing.
Snack - Protein shake with milk or cheese and crackers
Dinner - Protein, vegetable, sometimes sweet potato, potato, rice.
Cheats include several beers on the weekend. 4-5 Oreos 1-2 times a week or Ice cream 1-2 times per week. A burger and/or hotdogs on the weekend. Sometimes fries but rarely.
How does my nutrition look? Am I a disgrace? Should I cut back? Am I eating enough to make strength gains?
I know I need to do more conditioning but diet is also a key factor. So is time. I can only lift from 5:00-6:30 am due to work and family constraints.