Ok so just turned 39 but look and feel younger. I have 12 years martial arts exp(tkd).
Current height and weight... 5'11" and about 158 soaking wet!
Have been working out in a gym for 5 or 6 years but will admit to probably not doing
it the right way for quite a while. I turned to p90x last year and did about 3 rounds.
I started at about 170 or so and cut down to about 154 quickly. I did learn how to work out better
and harder but find the program to make me very lean.
My goal is to gain maybe 20 or so pounds of muscle and still look defined.
I have since re joined a gym and have started lifting heavier and eating more.
Example of diet... varies but always close to this.
Breakfast 1...4 egg whites mixed with half a cup of oj(bottoms up). 3/4 cup plain 0% greek yogurt with berries. oatmeal
or a couple more hard boiled or scrambled eggs in either in wraps or have 2 slices of toast. green tea usually or the odd
Breakfast 2...almonds, almond milk(unsweetend) smoothie with frozen fruit and protein powder. yogurt.
lunch... chicken or salmon in either wraps or with spinach or some green veggie, brown rice or potato. Cottage cheese.
afternoon snack is usually an apple, carrot sticks, nuts(always unsalted) more yogurt, cheese etc...if im hungry some
tuna or a peanut butter sandwich. Maybe some cottage cheese.
Dinner is usually the same or very similar to lunch.
Snack could be cottage cheese and/or some dry cereal, yogurt, berries, nuts etc...
sometimes just drink random egg whites to get my protein higher.
When I was doing p90x I ate way less carbs but now am concious to add more and include pasta, potato...etc.
So I used to do a lot of cardio with tkd and p90x but have since limited it to just basically plyometrics once a week.
Exercises I do now...(not an expert!) and looking to add more...
Legs... squats, leg press, calf raises, hamstring curls, inner and outer hip abductors....
Back...various pull ups/chin ups. I usually will try to put a dumbell between my feet to make it heavier, lawnmowers,
Chest.. bench, incline, decline, cable crossovers and flys.
abs...I still do both ab ripper programs from p90x and p90x. add ankle weights and a small weight for mason twists.
I do some ab stuff at the gym in betwen everything else.
Triceps. Dips, tricep extensions with the rope from various angles.
Biceps. Various curls with dumbells, conc curls..
shoulders. mostly shoulder presses, in and out shoulder flys, shrugs...
Lately I do...
Day 1 legs and back
Day 2 ab ripper, rest
Day 3 Chest and triceps
Day 4 ab ripper, rest
Day 5 shoulders and arms
Day 6 plyometrics
Day 7 ab ripper, rest
I have tried a few supplements but mainly just take a daily vitamin pack, a pre workout drink (jack3d right now)
and 1, sometimes 2 protein shakes a day.
And this is basically where I am at right now...cheers