I started working out and changed my diet in mid July this year, yes, 3 weeks ago.
This is what my routine look like:
Monday - Chest, Triceps, Calves
Tuesday - 30KM bike ride (currently takes 1:10)
Wednesday - Legs, Shoulders, Traps
Thursday - 30KM bike ride (at a lower speed, takes 1:30)
Friday - Lats, Biceps, Abs
Saturday - 30KM bike ride at full speed
Sunday - rest!
I've done this little list 3 times now.. The bike rides aren't hard since I've been riding my bike for over a year.
I try to eat 6 meals a day, including an after workout drink, etc. I take creatine, a vitamin/mineral complex, vitamin C, and I take flax seed oil with every meal. I drink a **** of a lot of water
Now it's only been 3 weeks, but I decided to weigh myself today... When I started, I was 177 lbs @ 22% bodyfat - a lot of work to do.
Today I weighed in at 185 lbs. I haven't done a BF test yet.
WTF? That seems like quite a big jump for just 3 weeks!
I guess some of it can be contributed to creatine, I know it puts on quite a bit of water weight... I have to do the BF% to see exactly where I am there...
I'll post a before/after pic - remember I am not looking for a huge difference, but check out my progress after just 3 weeks! I'll do another in 6 weeks, etc.