T Nation

Time to Make a Change. The Beginning...


Hey every one!

A little history... I've been strength training on and off since I was a teenager. I'm 30 yrs old now and about to be a 1st time father (5 months to go), it's time to get with it. To be honest I've let myself go. I've always sought out knowledge on training. I've read Dan John's, Never Let Go (that's what introduced me to TNation), so I like to think that I know what it takes make things happen in the gym. Here we go!

Personal stats:

Height: 5'9.5"
Weight: 238.8 lbs
Body Fat: 31.3%
Shoulders: 52"
Upper Arm: 15.25" (flexed)
Chest: 43.5"
Waist: 43.5"
Hips: 45"
Thigh: 27"
Calf: 16.5"

Humiliating pic coming soon... :ol

Goals: Remember those school yard arguments about whose dad is stronger? Since I'm about to be a father that's what I want! To be my son's Hero. Or if I have a daughter... to strike fear in the boys that come calling! But first... I have to melt away the 10 yrs of fat I've accumulated from lack luster motivation.

Todays workout

Clean High Pull 5x5 155lbs
Back Squat 4x10 185lbs
Bench Press 4x10 155lbs
Push Press 4x10 95lbs

5K Run 1 min slow/fast Intervals 36:17 (ok ok... slow/slower intervals)

Todays meals

Breakfast: 3 whole eggs
4 oz oven roasted turkey breast
1 oz sharp cheddar cheese
1/4 of an avocado

Post Workout Drink: 1 cup 1% milk
1 medium banana
2 tbsp natural peanut butter
1 1/2 scoops whey protein isolate
5 g creatine monohydrate

Lunch: 8 oz lean top sirloin beef
1 1/2 cups broccoli florets
1 oz sharp cheddar cheese
1/4 cup raw almonds

Dinner: 2 cups baby lettuce mix
1 cup baby spinach
1 oz sharp cheddar cheese
1/4 cup raw sliced almonds
2 tbsp balsamic vinaigrette
6 oz chicken breast

There it is day one... Any advice on training or meals would be sweet!


Wednesday's Log

Today's Workout

Pull Workout
Deadlifts 3x5 225lbs, 1x5 245lbs, 1x5 255lbs (for never consistently worked on deadlifts I like these numbers)
Romanian Deadlift 1x10 135lbs, 3x10 155lbs
T-Bar Bent-over Row 4x10 75lbs
Lat Pulldown 4x10 120lbs (weak, need to work on it)

Job (felt really sore at work)

Todays meals

calories: 513
protein: 53.4g
carbs: 13.4g
fat: 25g

Post Workout Drink
calories: 610
protein: 54g
carbs: 55.5g
fat: 20g

calories: 528
protein: 56.5g
carbs: 13g
fat: 29.2g

calories: 671
protein: 61g
carbs: 17.8g
fat: 39.2


Thursday I couldn't do any work, my legs were too sore I could barely walk. That's what I get for starting out so hard. I did keep up with my meals though.


Breakfast (I couldn't eat the whole thing for some reason. Probably because what I ate tasted like shit!)
calories: 298
protein: 28.9g
carbs: 8.9g
fat: 15.9g

These are estimated since I only ate half.

calories: 610
protein: 54g
carbs: 55.5g
fat: 20g

2nd Lunch
calories: 605
protein: 54.5g
carbs: 15g
fat: 35.1g

calories: 459
protein: 49.8g
carbs: 9.9g
fat: 25.7g


Friday I was still a little sore, but I still put a workout in.


Push Workout
Clean High Pull 5X5 165lbs
Back Squat 3x10 195lbs, 1x8 195lbs
Bench Press 3x10 155lbs, 1x8 155lbs, 1x2 155lbs
Push Press 4x10 95lbs



calories 571
protein 54g
carbs 12.3g
fat 32.4g

Post Workout Drink
calories 610
protein 54g
carbs 55.5g
fat 20g

calories 570
protein 48g
carbs 15g
fat 34.2g

calories 591
protein 62.7g
carbs 14.9g
fat 30.9g