I begin working out in January @ 145 lbs. @10% bodyfat @ 5 ft 11. It's August right now and I am @ 168 lbs. @ 6 % body fat.
My first 2 months, I added a protein bar in between lunch and dinner. I was eating 3 meals and the bar. That was about it.
Now, I'm taking in 5 to 6 meals/day. I only workout twice/week. People think I do a lot more, but that's all I do. I do it with my personal trainer. I hit a plateau about one month ago that I"d like to share with you people. I was @ 162 lbs. stalling out and did not gain much of anything during July.
I took in 175 g of protein/day and ate 6 meals a day. Because I ate a lot of tuna, bread, rice, & steak, I didn't get enough fat in my diet. I didn't understand why I couldn't gain weight. My trainer says to take in a little bit more fat than usual. Because I'm very lean, it is going to help me with mass building. So I ate a peanut jelly sandwhich 4 nights a week before bed and I also added 10 g. of glutamine before bedtime.
I don't know what worked, the glutamine, or the PB sandwhich. I gained 6 lbs. in over 3 weeks and I don't see lost in definition. I feel fuller than I ever did.
Here is my training schedule:
flat bench 2 sets 10 reps @ 95 lbs. -warmup
2 set 10 reps @ 155 lbs.
1 set @ 130
1 set @ 110
1set @ 65
dumbell flys Just like flat bench doing 10 reps
and doing less weight until i'm down to
Skull crushers for my triceps
I make sure I rest @ least 7 days for legs. They seem to develop much better that way. I take in about 175 g of protein/day and drink 10 glasses of water/day. I try to eat food rather than supplements.
Supplements I am taking: Mypoplex once a day. Optimum whey protein in the morning. Glutamine 10 g before bed.
Sample of my meals.
1) Oatmeal, with Whey protein & 2 slices of wheat bread
3) cup of rice with pork chops
4) Rice with 2 chicken legs
5) 2 scoops of whey with milk and yogurt
6) PB sandwhich with Whey and cereal.
I am guessing I'm at around 2500 calories/day.
I'm 168 lbs. right now. Hoping to be 175 lbs. and cutting to 170 @ around 4 to 5 % body fat.
Chics dig that
Great progress, and an excellent routine.