Thanks for the opportunity guys! I really look forward to working with all of you.
As you can see from my pics, I have a lot of bodyfat to lose. I use an Omron body fat monitor at my local gym and may last reading was 29%, so I guess there is a fair amount of muscle mass under there somewhere
Here are my responses to the questions:
1) Current calorie intake and protein intake:
I estimate about 4500 - 5000 per day. I try to get enough protein through 4 eggs and 4 slices of bacon for breakfast, 6 - 8 ounces of meat or chicken plus veggies for lunch and dinner is usually 6 - 8 ounces of chicken or pork plus greens and quinoa. I snack on beef jerky and raw cashews, walnuts or almonds throughout the day. I also get a 50g protein shake in immediately following training. I know I need to cut calories by 30 - 40%. This will be the toughest part of this program for me.
2) Do you have any current injuries going into this?
No real injuries per se, but my left shoulder (bursa area) and right knee ache sometimes after a good session. I've been taking ginger root and turmeric daily to combat inflamation overall, and that really seemed to help. I hate to admit, but in the past I've never warmed up all that much before a training session, so the 10 min regimen should help.
3) The program will for the most part be performed using basic barbell and dumb-bell exercises:
My local gym is small, but has a power rack, benches and Hammer Strength machines.
4) How many days training can you commit to? And what days are they?
I'd prefer program #2, as I usually do my training on my lunch hour with a group of guys from work. We all do our own thing, but are there for spotting and moral support. So I plan a M-W-F-S schedule.
Going to start the Wed. B workout today.