I'm a n00b both here and to taking care of myself through exercise (hence the handle choice). I'm not real sure where to post this as it has several areas covered, so if I picked the wrong forum my apologies. I also apologize for the length, but I figure it's the only way to get an accurate analysis.
My starting fitness level is sad. I've been sedentary for years (being in IT and a computer nerd) so that has totally shot my cardio ability to smithereens. I used to be reasonably athletic, but while I'm reasonably trim my insides are pretty weak. I notice people post their "stats" so here's mine:
(I'm using a string and then measuring the length for the following)
Bodyfat (caliper) 21%
Former Bad Habits: Gave up smoking 4 weeks ago, (smoked for a year, quit for a year, started for a few months, gave it the boot for the last time)
Mon: Cardio + Lower Body
Tues: Cardio + Swim Laps
Wed: Cardio + Upper body
Thus: Cardio + Swim Laps
Fri: Full body
Sat/Sun : Rest or low intensity cardio (exercise bike for an hour)
Looking in a mirror, I look decent, but I could look better.
I'd like to bring my waist size back down to a 36 or smaller if I can and drop the body fat percentage. I'm hoping any fat I trade off is replaced by muscle so weight is not a big deal to me. Sides, with the amount of water I drink i can really skew the results . But, as I'm starting out I'm confused about what I put into my body might be counterproductive to where I want to go.
Obviously, for now, I'm in a conditioning phase. Since I've sat on my ass for so long and could barely run (6 mph) a quarter mile without having to stop, I figure I've got to bring myself up to a level before I can hit the weights seriously and start modding my body the way I've always wanted to.
Diet / Schedule:
Morning 7AM : Whey Tech (Vitamin Shoppe house brand) with 1 cup of milk, 6 strawberries and 1 bananna. Obliterate into a blender, drink on the way to work. 2 softgels of a thermogenic supplement recommended by my workout partner.
Lunch 12PM : Salad Bar at Jasons deli with sweet tea or one junior cheeseburger with water.
Snack 3PM: Oatmeal bar (not always, twice a week maybe)
Dinner 6PM: Ribeye steak OR one chicken breast grilled on toast with some mayo and peppercini OR naked hot wings (No batter, bout 10). Water or glass of milk to drink.
PreWorkout 7PM: Glass of water, 2 softgels of the thermogenic supplement
(Workout from 7:30PM to 9PM)
Post workout 10PM: 5 naked hotwings or can of tuna with some mayo and peppercini. Lots of water to drink.
Given my goals and current conditioning status, am I doing anything counterproductive? Or on the flipside, what am I doing right and shouldn't mess with?