Long time reader of the site.
I've recently stopped boxing, which has been my primary focus for some time now.
That said, I have had periods, on and off, where I have trained with weights.
When I have previously trained with weights, I have fallen into the usual traps of either using it as a license to eat crap (eg chicken nuggets + a protein shake made with ice cream) and subsequently put on weight, but at least 50% of it was fat, or I've been concerned with being 'functional', and trying to train for strength and 'not get all bulky like a body builder'. Essentially, one way or another, I've spun my wheels and not kept my ego in check.
I've always played sports, and have always done labouring jobs in my holidays etc, so probably felt I was above doing what rank beginners do. I recognise that now as a mistake, and am here, cap in hand to ask a few questions.
Height - 6'1
Weight - 178lbs
Age - 25
BF ~10% (I've been boxing seriously, within a weightclass. Outline of each row of abs clearly visible)
L&R arm - 14.125"
Chest - 40"
Waist (1" above navel) - 33"
Thigh (mid) - 23.5"
Neck - 15"
Squat - 220lbs
Deadlift - 300lbs
Press - 110lbs
Bench - 160lbs
Breakfast - 1 bowl museli, 3 eggs
Lunch - Chicken soup, Cheese
Dinner - Meat + veg + potatoes/white rice
Snack - Protein shake (1 scoop made with whole milk (half pint))
Goals initially - Arms 15", Chest 42", Thigh 24.5, Waist 33", Neck 16"
Fundamental question: even though I've 'trained' with weights off and on for a few years, do you think based on my numbers/measurements I still have the opportunity to make some beginners gains on the right program?
There are a lot of good programs out there, and I've jut done a week of Paul Carter's basic mass workout given in Base Building. Is there a program that would be more effective at this point? I recognise the need at this point to get bigger and stronger generally, and that I'm weak enough that if one happens, probably so will the other.
I'm not wedded to having a six pack, either in the short or long term, but I do want to look good, and avoid looking sloppy. I'd also like to maintain a good level of cardio type fitness.
Any input would be gratefully received.