Alright guys so i figured it was finally time to start a journal. Its time to start putting on and moving some real weight...
Just for some background ... Im about 5' 10" 180-185 lbs. at about 15% BF. I started lifting in high school but really had no idea what i was doing. Then once i went to college i stop lifting entirely and really let myself go and after my first year and a half was a very out of shape 200 lbs. I started getting back into the gym 2 winters ago and got back into some decent shape by this winter. Thats when i found this site and learned how to really lift and really got serious about lifting and dieting. This past January i was around 175 lbs. at about 21% BF. I did a little recomp and have been running BGB and am now around 180 lbs. at about 15% BF...
Im going to start an official "bulk" on Monday and am going to run Starting Strength. However im only going to Squat twice a week on Monday and Friday and replace Wednesdays with Rows because i have tried Squatting three times a week and it is not for me my body does not react well to it and i find i fair much better with two Squat sessions a week. Im also going to do 2 sets of 8 reps of Incline DB Press after my Bench on the weeks i bench once a week and on Fridays when i bench twice a week. I find my chest responds better with just a little more volume. Im also going to be doing very light cardio on Tuesdays and Thursdays with abs and just 2 sets of DB curls and overhead extensions at the end of my last workout for the week or on Saturdays...
Heres what my diet will look like...
Meal 1: 4 Whole Eggs / Whole Wheat Bagel / 2 Tbsp PB / 16 oz Milk
Meal 2: Nitrean with Milk / 2 Whole Grain Rice Cakes / 2 Tbsp PB
Meal 3: Turkey Sandwich on Whole Wheat Protein Bread / 16 oz Milk
Meal 4 (Pre-WO): Nitrean with Milk / 1/2 Cup Oats / Banana
Meal 5 (Post-WO): Nitrean with Milk / Dextrose / Creatine Mono
Meal 6: Lots of Chicken / Lots of Whole Grain Pasta / Salad / 16 oz Milk
Meal 7: Cottage Cheese / 16 oz Milk
Breakdown: 4,471 Calories / 380g Protein (36%) / 437g Carbs (37%) / 133g Fat (27%)
Where my lift stand as of right now...
Squat: 195 (I know ... weak ... im really trying to get this up!)
Im shooting to reach my strength goals and my weight goal of 210-215 lbs. (From 180-185 lbs.) by September. I know it may be a reach but i figure you gotta shoot big. We'll see what happens ... I am extremely excited to start tomorrow. Ive taken the past 5 days off from the gym to get a fresh start. Im still trying to figure out where to start my weights on my lifts to optimize progression ... Im open to any suggestions ... I look forward to starting my journey and keeping track of my progress here ... Wish me luck!