Hello, I Have been training since the summer of 2007 but really only properly since December 2008 when a friend told me about T-Nation. A few years ago I went from an obese 250lbs to a skinny fat 205lbs doing cardio 5x a week. After that I started lifting weights.
The last two years I had been stuck at this weight couldn't get it down any lower and decided to eat a caloric surplus (increasing carb intake mainly) for a few months and see if I would look better with more muscle and a little more fat.
I made great strength gains during that time but now at 213lb I think I look worse than I did at 205lb. I am now trying to drop to 195lb by the end of the year and have decided to start a log so I can track my progress.
Waist measurement: 38.5 inches (I'll be taking this measurement weekly)
Occupation: Student (studying to become a management accountant certified in the US & Canada)
I cannot do any pressing movements as my left shoulder is injured. My Chiro has me doing rehab exercises 3x a week (which I will do after my workouts) that include lower trap exercises such as wall slides, facepulls and overhead shrugs. As well as rotator cuff exercises. By the end of November I should be back to benching and military pressing. Hopefully.
I have chosen a split the following way, but plan to alter it once my shoulder is 100%:
Legs+20min Steady State Cardio+shoulder rehab
Arms + Sprints
Back + 40min steady state cardio+shoulder rehab
Unilateral Leg day + 20min cardio+shoulder rehab
Metabolic+40min steady state cardio
I Really Really Really want to be under 200lbs! Except for a couple of years ago when I was really stressed out I have not been under 200lb in my adult life. My sister is getting married on August 1 2010 and I am hoping to be ripped by then but I'm starting with something a little more realistic at first.
My eating plan is going to be a very low carb approach. I plan to eat protein, carbs only from green veggies (at will) and add 1 serving of fat with each 5 of my meals. The only thing I really will eat that isn't green will be kalmata olives which are 1g carbohydrate for 3 olives. Also I do not eat beef so thats not part of my eating plan. I'm hoping to go 2 weeks between cheat meals, but the longest I have ever gone is 10 days.
My current peri-workout nutrition is as follows:
40g of BCAAs 45 minutes before workout
5-7g leucine 20 minutes before workout
25g whey isolate and 50g of a fast-absorbed carb 10 minutes before workout
25g whey isolate and 5-7gof leucine+10g BCAA during the workout (finishing pretty much with the end of the workout)
50g whey 15 minutes after the workout
5-7g leucine 80 minutes after the workout
50g whey 90 minutes after the workout
I grabbed this from Christian Thibaudeau's forum. I have slightly modified it by ingesting half of the fastly absorbed carb during the workout by adding a couple of tablespoons of sugar to my workout shake. My carb 10min before is two cookies. Once I pass all my exams and am employed which won't be until the end of next summer, I plan to start purchasing Surge recovery and workout fuel regularly. But for now this will have to due!
As for my other supplements I take a multivitamin during the day, and 15g of fish oil before bed.
Any and all sugestions are welcome!
Oh yeah, I am on the metabolic day and had a cheat meal last night after 10 days. Sadly yesterday morning I weighed 209lbs. I will post later today once I complete my workout.