First proper post here - had an account for a while but never really got involved in the forums. I’m posting my log here to give my training some more accountability. Maybe people will shout at me if I miss posts :P. Apologies for the below - it’s probably going to be stupid long so I’ll post my training in the next post.
My training got sidelined towards the end of last year due to injuries and illness - and I have only just started up again these last couple of months (Feb). I had to start almost from scratch, and have been trying to build up some strength and gain some weight again.
I was an idiot though, and didn’t start doing any cardio. So now I’m pretty out of shape and holding a lot of extra fat. The last month or so I’ve added in cardio on all my work out days (was doing 5/3/1 4 times a week 2 upper/ 2 lower split). Adding this in made me have to split my workouts in two so I ended up at the gym 8 times a week. This has added up over the last couple of months and my lifts have started going backwards.
I do like the 5/3/1 program and general philosophy behind it. So I’m switching to the 3-day program, and performing 3 sessions of cardio work, ideally at least 2 of these will not be on lifting days. I’ll outline my program later - any feedback is always appreciated.
I also need to take a look at my diet, I need structure otherwise I tend to eat crap more often than I’d like. In line with this I’ve got the following simple diet in mind:
- 200g chicken
- 40g mixed nuts
- 50g whey
- 35g oats
- 300ml milk
- taken with fish oil
- leftovers from dinner - with a bit less carbs
- as above
- 200g chicken (or another lean meat)
- 1.5 cups rice (or potatoes/sweet potatoes)
This comes out to 2400 cals, P/C/F = 255/205/60 (approx.). I’m looking to drop some of the extra weight - although relatively slowly, and hopefully keep gaining a bit of strength.
Current stats are:
Age - 24
Weight - 90-95 kg
Body fat approx 25-30%
Ideally I’d like to get my body fat down to the 15% mark - this roughly equates to 13kg (at worst). I’ve got a holiday planned at the end of October, 19 weeks away, and I would love to be in shape for this. Hopefully by staying consistent and making some small adjustments I can get pretty close to this.
If you have anything to say, or criticism - let me know. Look forward to chatting to you all