So much for brief, the summary is as follows:
I have been trying to get to ~10% body fat without muscle loss in order to start building strength/mass without having to worry about my bodyfat.
I worked out in high school doing mainly upper body. I got out of shape then started climbing in college a little. Still kind of fat, modestly developed upper body, and moderately active. After college I drank beer, played golf, and ate for a Summer. Got really out of shape, and have been trying to figure out how to do things the right way.
I have started squatting and my lower body is fucking weak, I wish I trained it more when I was younger, but I have been dieting in order to get to a point where I don’t have to worry about my body fat. I really want to get my legs bigger and stronger, which is torture if you are dieting because you can squat all you want but you aren’t going to get bigger or stronger legs from it.
… and you are the first person to post in my training log. Congratulations and I hope I answered your questions. Feel free to ask any more.
The longer story follows:
I found this site in January. Started doing some circuit/crossfit style training with bw stuff and dumbbells in my apartment. My goal was to lose fat, get back in shape. I used to be a rock climber and still wasn’t interested in gaining muscle mass. I thought I was in shape too but I really wasn’t. I’m in a little better shape now, but still nowhere near where I want to be.
In late March I started getting back in the gym lifting weights. Learned how to back squat and I still don’t deadlift enough. Goal still was to lose fat. Been going to the gym about 2-3 days a week, with about 2 days of circuit training or jump rope in my apartment.
Throughout all this I have been working on my diet. Way back when I got a food scale and got on fit day. I started at 166 lbs near 20% bodyfat. Experimented with just eating clean foods and dieting, got down to near 158. Took some creatine and lost track of things for a bit, and now I am about 172 @ unknown bodyfat. I’m a lot leaner than I was, still nowhere near 10%.
My diet has been the thing I have experimented the most with, going from eating pizzas and ice cream nightly from the Summer after college when I was jobless and not working out, to clean eating, to carb cycling and now to a cyclical ketogenic approach.
My overall goal is to be strong and lean, between 170-180 lbs under 10% fat. I also want to be well conditioned, i.e. be able to perform high intensity crossfit style workouts in a good time. Overall, I am going for general strength and athleticism. I want to squat 405, bench 315, and deadlift 500+.
So my approach was something out of CT’s destroying fat. Some heavy lifting, some circuit style/lactic acid conditioning, and some slow cardio.
I also have been working on learning the oly lifts as well.