Ok, what the hell, I'll keep my crap written down.
I'll start off with a little biography of myself. My name is Wade. I'm 6'0, 155 - 160 lbs depending on how much water I'm retaining (this creatine is messing with my head!). I haven't had my bf% checked, but I'll get around to that sooner or later. As far as me, non-workout-style, I'm basically a hobbyist musician, I play bass, and am in a punk band and a rock/jam band.
As for my health history, I've not led a healthy life thus far. About a year and a half ago, I was up to 220 pounds. I was a hefty boy, and not the good hefty. I was obviously displeased with my looks, and became anorexic. I got down to 135 pounds, and I still looked unhealthy (for obvious reasons). This made my figure very disproportianate. I retained a small gut, probably about 3-5 pounds of fat, and a little around the glutes, but became a stick everywhere else. So there I was, stuck with this odd-looking hourglass figure. This is when I decided to get into shape.
At the beginning of this summer (May '02), I joined a gym. I wanted to lose my gut and beef up a little bit. I started going to the gym every day, doing 40 mins of intense cardio, 30 mins of full body weight training, and 20 mins of ab work. To top it off, I was still eating like a bird (old habits are hard to break).
After 2 months of no results, I realized I was definitely doing something wrong. Luckily, I stumbled across this website, and hopefully, I'm now on the right track. Let's get started.
My Daily Diet
3 whole eggs, 2 servings of eggwhites, picante sauce, a glass of orange juice, and an essential fatty acid supplement
Protein Shake (3 scoops of whey, 60 g protein total) blended with half a banana and skim milk and 2 cans of tuna with mustard, 4 slices of whole wheat toast
1.5 servings of chicken breast with picante sauce
Meal 4 (Post Workout):
Protein Shake (2 scoops of whey, 40 g protein total) blended with half a banana and skim milk. Also creatine drink (10 g creatine total) mixed with grape juice
2 slices of whole wheat bread with 2 servings of all-natural peanut butter and 2 servings of grape jelly
1.5 servings of chicken breast with picante sauce (picante owns)
Caloric Value: 3230 calories/day
Fat: 73 g
Carbs: 297 g
Protein: 320 g
This comes out to a 11/43/46 split between my macronutrients. I'm trying to keep my protein intake high, and I simply do not enjoy most fattening foods, so hopefully my supps will keep me covered on that end.
Taking Bioplex whey protein formula, Creatine Express, and Essential Fatty Acid supps.
As far as my workout goes, I'm following WBB #1 with a few slight modifications.
Monday: Chest and Back
Flat Barbell BP: 2x8
Low Incline DB Press: 2x8
BB Rows: 2x8
Wednesday: Legs and Abs
BB Step-Ups: 2x8
Leg Curls: 2x8
Standing Calve Raises: 4x10
Weighted Incline Crunches: 4x10
Friday: Shoulders, Triceps, and Biceps
Standing Military Press: 2x8
Seated DB Press: 2x8
Standing Lateral Raise: 2x8
Narrow Grip BP: 2x8
BB Curls: 2x8
Lying Tricep Extensions: 2x8
DB Curls: 2x8
I refuse to post any before pics, mostly because I don't have access to a camera right now (I'm too lazy to go get a disposal and then get it developed) but I will post pics after 10 weeks training with this method. Go time.