Solodshot
Member
- Apr 28, 2014
- 35
- 0
I've never really been one for blogging or keeping track of my workouts, unless it's some kind of wise ass smart phone app that records my lifts for me saving me the bother of it all. I've been on this forum for about 2 days now and so far I've learnt a far bit and received some solid info. Some suggested a journal and I figured why not. So this is me...
5'7-5'8 not overly certain as to my height
I'm around the 90kgs / 200lb mark also. Couldn't tell you my body fat % but if I was to have a guess around the 25% mark.
My lifts...
Squat - 190kgs / 418 lbs
Bench - 105kgs / 231 lbs
Deadlift - 200kgs / 440 lbs
So here's where I started. Jus over a year ago I started 5/3/1 because I wanted to get strong, at the time is never really given PL'ing much thought. I carried on with 5/3/1 for the most of last year up until the beginning of this year, I started this year with
Squat - 165kgs / 363 lbs
Bench - 100kgs / 220 lbs
Deadlift - 180kgs / 396 lbs
It was then I decided I wanted to become crazy strong and get in to PL'ing and eventually try to compete at a meet of some sort.
So I started on shieko 29, then 37, and then got on to 30. But the volume was killing me! So I dropped shieko and started doing 5x5 SL to keep me active whilst I did my research on a decent solid lifting program. Which lead me here....I'm going to follow a Push/Pull/Legs layout.
My goals are to be meet ready in around a year or so time if sooner then great but a year is my overall goal. Id also like to drop some body fat and get down to around 10-12% mark so that perhaps I could lift in the 82kgs cat? Which brings me to my next issue my diet, it's terrible, I eat when I feel it and whatever I feel like eating! How I'm not a McNugget away from a heart attack is beyond me! So I spoke to a nutritionalist at my gym and asked her to write me up a diet that'll help me cut my BF % but still give me enough energy to complete my workouts and even progress.
This is basically what I've got -
Days I workout -
8am - 5 boiled eggs + 10oz steak
12.30pm - 1-2 chicken wraps with a whole grain wrap.
2pm - protein bar
3.30pm - tin of tuna
4.30pm - pre WO shake
6.30pm - post WO shake
7pm - 2-3 chicken breast with broccoli and spring greens.
Non workout days
6.30am - scrambled egg 3-4 eggs
12.30pm - 3 chicken breast with broccoli
2pm - protein bar
3.30pm - diced turkey breast with brocoli and spring greens
6.30pm - 1lb steak with greens.
To me that seems a little low on the off days. And was perhaps thinking about adding a jacket potato at around 5pm with some tuna or something and moving the 6.30 meal to 7.30.
So that's mean in a long and boring nut shell, sorry for the rather long essay. Any criticism is appreciated, completely new to this and so I'm not 100% sure if what I'm doing is right.
Thanks for reading, I'll try and keep this updated with my workouts n food intake!
5'7-5'8 not overly certain as to my height
I'm around the 90kgs / 200lb mark also. Couldn't tell you my body fat % but if I was to have a guess around the 25% mark.
My lifts...
Squat - 190kgs / 418 lbs
Bench - 105kgs / 231 lbs
Deadlift - 200kgs / 440 lbs
So here's where I started. Jus over a year ago I started 5/3/1 because I wanted to get strong, at the time is never really given PL'ing much thought. I carried on with 5/3/1 for the most of last year up until the beginning of this year, I started this year with
Squat - 165kgs / 363 lbs
Bench - 100kgs / 220 lbs
Deadlift - 180kgs / 396 lbs
It was then I decided I wanted to become crazy strong and get in to PL'ing and eventually try to compete at a meet of some sort.
So I started on shieko 29, then 37, and then got on to 30. But the volume was killing me! So I dropped shieko and started doing 5x5 SL to keep me active whilst I did my research on a decent solid lifting program. Which lead me here....I'm going to follow a Push/Pull/Legs layout.
My goals are to be meet ready in around a year or so time if sooner then great but a year is my overall goal. Id also like to drop some body fat and get down to around 10-12% mark so that perhaps I could lift in the 82kgs cat? Which brings me to my next issue my diet, it's terrible, I eat when I feel it and whatever I feel like eating! How I'm not a McNugget away from a heart attack is beyond me! So I spoke to a nutritionalist at my gym and asked her to write me up a diet that'll help me cut my BF % but still give me enough energy to complete my workouts and even progress.
This is basically what I've got -
Days I workout -
8am - 5 boiled eggs + 10oz steak
12.30pm - 1-2 chicken wraps with a whole grain wrap.
2pm - protein bar
3.30pm - tin of tuna
4.30pm - pre WO shake
6.30pm - post WO shake
7pm - 2-3 chicken breast with broccoli and spring greens.
Non workout days
6.30am - scrambled egg 3-4 eggs
12.30pm - 3 chicken breast with broccoli
2pm - protein bar
3.30pm - diced turkey breast with brocoli and spring greens
6.30pm - 1lb steak with greens.
To me that seems a little low on the off days. And was perhaps thinking about adding a jacket potato at around 5pm with some tuna or something and moving the 6.30 meal to 7.30.
So that's mean in a long and boring nut shell, sorry for the rather long essay. Any criticism is appreciated, completely new to this and so I'm not 100% sure if what I'm doing is right.
Thanks for reading, I'll try and keep this updated with my workouts n food intake!