Here are my current stats :
- Height : 5’9
- Weight : 152 lbs
I am back on the saddle for lifting. I was seriously ill 1 year ago (liver problem) and will start slowly as my main lifts suck.
I chose StrongLifts 5x5 for the first 12 weeks. I start with empty bar.
My goals :
- Steady improve of main lifts (I aim for no deload or stuck in the first 12 weeks; which may be hard for OHP knowing my shoulders)
- gain 7 lbs of weight
That’s all I aim for this first round of SL5x5.
I checked with my nutritionnist.
Maintenance caloric intake : 2660 Kcal (mesured by the doctor)
BodyFat% : 15
Skeleton is quite heavy
Do to the liver problem, not advised to eat big meals. Creatine is forbidden at the moment.
Here is the plan for a training day :
7 AM - BREAKFAST
3 scoops whey
1 cup oatmeal
Some almonds & frozen fruits
is typical. Shooting for 900 Kcal ; 80g prots ; 20 g fiber. Shake and sip during going to work
10 AM - MORNING SNACK
Ham or Poultry sandwich
2 slices of brown bread
1 or 2 slices of ham / poultry
20g protein ; probably 400 Kcal
1 PM - LUNCH
Ham or eggs
Vegetables + steak or chicken or fish / aim for low starchy carbs
40g protein ; shooting for 800 Kcal
4 PM - PRE WORKOUT SNACK
250/300 g cottage cheese
150 g oatmeal
A fruit (apple, pear, etc)
Shooting for 30g protein approx + some carbs / 700 KCal
7 PM WORKOUT
8 PM POST WORKOUT
Protein shake : Scoop of whey in a shake + cereal bar / 250 Kcal
9 PM DINNER
Chicken / meat
Shooting for 40g proteins / 600 Kcal
What do you think ?
I am worried : is it too much ? The first weeks will be very low intensity…
All the snack ideas are welcome… especially the afternoon snack… considering I am at work and cannot cook at work and don’t want to spend 2 hours every night cooking…
THank you !