Hello all, my name is Andrew. I am new to this forum and a beginner at weight lifting and dieting although I have been lifting on an off for the last few 3 years or so(very on and off…like 3 months on 6 months off)
My backround, I am 22 years old I am a self employed home improvement contractor and work a lot!!! I am an athlete, and have studied the martial art for about half my life, but have not done much in terms of martial arts or sport for the last year or more. I have been featured on ESPN 2 breaking concrete blocks competitively in the US Open world championships for karate. (2006) and hold a few small titles in the martial arts breaking world. As of right now I have gained weight, stopped lifting due to work and all, and my diet is terrible. I am 5’ 11" 208lbs and in my opinion should be about 185 or so.
Here are my current lifting #'s
bench: 300 1 rep max
squat: 225 for reps (5x5)
dead lift: 465 1 rep max
I am trying to loose about 20lbs of fat and also increase my strength. Like I said before my diet is very bad (too much fast food,soda etc) but I am willing to change it all!!!
Any advice on diet, workout plans or anything is much appreciated. I have been reading around on this great site and think i have a good idea what needs to be done DIET DIET DIET. I will reluctantly post some current pictures so I have a before picture to base my progress off of.
Thanks so much for a great forum with crazy amount of info and training tools!!!