I'll try to be as brief as possible here, but I do have a quite a few things that I would like to cover to clear up some of my confusion.
BF%: N/A (I'm guessing around 13-14)
Goals (by late Spring/early Summer): Weigh around 190-195 with near single digits BF%, work on weaknesses, symmetry.
Supplements (that I intend to use): Whey protein, multi-vitamin, ZMA, fish-Oil, l-glutamine and creatine monohydrate.
Anyways, for the past month and a half or so I had been working out to get back into lifting shape. This mainly consisted of 15-20 HIIT (dynamic warm-up/sprints), then a full-body 3x10 routine (bench press, squat, etc.). I have been eating relatively healthy (actually it seems freakishly healthy to everyone else, but probably not so much to you guys).
I 'd been taking my protein and a multi, and drinking about a gallon a day. I recently moved (for school) and got back into lifting after a LONG hiatus from football at my junior college. I dropped from around 200 lbs. to 173 lbs.(Nov '06 to Aug '07) from a lack of eating properly and little exercise.
Over the course of a month and a half starting late August I've gotten back to into decent shape and now sit at 180 lbs. I have a few questions so let me get into it:
I'm now in shape enough to switch over to a 5x5 type program (as I feel I respond better to this type strength wise), and this is what I've come up with:
http://bounddatabase.bravehost.com/workout2.html Any advice or changes on this?
I've got a few weak spots, namely my shoulders, traps, arms and back. Now, I'm not sure if this is purely genetics, or just a lack of working them seriously enough. To make matters worse, I have always had a SOLID lower body. I could not lift for half a year, then come back and start right back to repping off 315 lbs. in the squat after 1 month month of working out.
Unfortunately, this makes my upper body appear even less developed and inferior. Can you guys possibly give me some tips on catching up these lagging areas?
- BODYFAT. I know that everyone wants it lower, and some are just gifted with a low percent, I for one, am not. I don't know if it's because I was chubby kid and developed large fat cells, but tend to carry a higher amount, even when I'm thin.
Also, I carry it in the worst of places (i.e. lower stomach and chest). It makes me just look undefined (of course) which is aggravating at such low weight and lean mass for my height. I haven't actually measured, but I think I'm somewhere around the 13-14% mark. My concern is, over the last month it seems like my BF has INCREASED more than I'd like.
Granted, I've been putting on roughly 1 lb. per week, but how do I know this is not mainly bodyfat? Should my BF at least be staying the same if I'm doing some form of cardio with resistance training and eating clean on top of that? This leads me to believe that could this be related to a caloric deficit?
I also have a slight case of gyno (from puberty) that sadly probably won't go away on its own. It has caused my posture to go to shit (hunched shoulders, tilted pelvis), besides the main back lifts, what else should I add to my workout to combat this?
- I think my nutrition may be slightly out of wack. Not that it isn't clean (actually it could be a little stricter), but that I'm not getting enough calories (which seems like a paradox because I feel like I'm putting on too much BF alongside my LBM gains). My diet so far looks something like this:
8:30AM - Protein shake (2 scoops) + 1 cup of oats
11:30AM - 6 eggs (1 yolk + 5 whites) + 2 pieces of whole wheat toast + 1 slice of turkey
12:30 - Workout
2:00 - Homemade weight gainer (2 scoops protein + 1 cup oats)
5:00 - Handful of almonds + turkey sandwich (meat + bread)
7:30 - Usually a meat dish (chicken, ahi tuna, salmon) + bowl of salad and veggies.
10:00 - Protein shake (1 scoop) + almonds
I haven't gotten the macros down, but can anyone make any notes on that above?
Supplements. I'm starting a cycle of creatine alongside this new program, and I've see some decent gains. Unfortunately, I'm also seeing a lot of bloating, but that's to be expected isn't it?
Intensity. I feel like I'm working hard enough (ex. sweat literally dripping onto the floor after a set of squats or cleans), but then I look around and get frustrated. Is intensity why certain parts of me may be undeveloped?
Anyways, I know it's hard to explain, so I'll try to include some pictures tomorrow. Thanks!