First, just wanted to thank you guys. I found this site last year, and it has been a big motivation when pursuing my athletic goals to see a group who pursues these goals intensely and intelligently.
Now, I hope you guys might suffer me a brief background so as to understand my circumstances, and then give me input on my current plan:
Currently: 5'10; 156lbs fasted. Low body fat. Low upper body muscle as well.
Background: 23 year old male. Started lifting weights when I was 12, which continued until I was 19. At my biggest, I was 250lbs. Lifting-wise, my highest bench press was 315, power clean 305, and squat 400. I honestly never got as serious about the whole thing as I should--no access to a larger community interested in it kept me from optimizing in any meaningful way (i.e. crap diet, decent but lacking routine).
From 19-22, I switched to running. I dropped in weight to 160, and two years in I ran a 3 hour marathon and was running up to 100 miles a week.
At 22, I got severely depressed for complicated reasons. Ended up dropping in weight to 135 last March. In some ways, I feel like weightlifting actually might have saved my life--got me caring about my health and body again.
So from March to late October, I hit the weights. Hard. Think "Jacob wrestling with God" Hard. Went from 135 with little muscle and no fat to 175 with no fat gain but lots of muscle gain. Inefficient gains because I was running too much at various points. Went from not being able to do a dip to doing dips with 80lbs tied to my waist and deadlifting 300lbs. I know that's not a big deal for most of you guys, but for me it was huge. Was running an hour a day, lifting two hours a day every day by the end, which was way too much. In retrospect, there are many things I would have done differently (e.g. I bulked pretty dirty up for the first few months of lifting, I was running too much, I was piling on instead of maintaining intensity, and I wish I had started doing deadlifts and weighted dips earlier on).
Long story short, in October something happened. I decided that I had to give running one last full shot to make sure that bodybuilding is the direction that I wanted to head long-term.
After the high mileage, I found myself a week ago at 155 pounds and realized that I need bodybuilding, and that running is not what I want to do. I will always run, but just casually.
Honestly, I feel extremely disappointed in myself, but it's motivation at this point. I'm extremely weak right now, but I'm approaching each day with intensity, focus, and drive. But moreover, I don't want to repeat any of the mistakes I made last time.
So I want to run my training/nutrition plan by you guys. This is 7 days a week. I know that's not recommended, but I just don't take off-days. I just don't. It works for me....or at least has in the past.
As I start over again, I want you guys' advice right off the bat to make adjustments to my plans. My immediate goals are strength-centric, but once I recover some lost strength, I want to focus on BBing.
So, here's the diet routine. I should add: on weekdays, I'm planning on running at 3:45am for 30 mins, then lifting from 5:45-7am and then downing food immediately after before work. I'm an early morning exerciser. I would love any input you guys might have:
The diet strategy is a ketogenic fats and protein-based diet. That said, I'm ramping up the protein, especially initially. I guess it might be more accurately described as the "GreenFace" diet. Here was my day of eating yesterday:
5am: can of tuna; .5 serving of almonds; 3 fish oil. 200 cals.
8am: 2 eggs; 3 egg whites; spinach&celery. 200 cals.
1.5 servings of nuts: 200 cals.
chicken breast and 1 cup cottage cheese: 350 cals.
4 scoops whey protein--480 cals.
1 string cheese-60
1 egg+3 whites, spinach, 2 stalks celery--200 cals
small piece of chicken and .5 of cottage cheese-probably 130 or so
2:30pm: string cheese-60 cals
8oz or so of chicken--240 cals
1 serving cottage cheese-80
2 egg whites and peas--100
5 fish oil-50
Daily total: 2950 calories. So, I'm right at 3k.
I've been waking up slightly hungry. Then, I run 4 miles, immediately down some food afterward, then hit the gym for weights an hour after the end of the run. Does that seem reasonable? Like I said, I'm fresh into the diet (only two days), and I feel fine but am open to making tweaks right now.
Also, any food recommendations? I'm planning on having lean meatloaf some days of the week. I'm wanting to bulk, but perhaps a bit more slowly than the "eat a pizza covered in olive oil" manner that I often see heralded, ha.
Thank you guys,