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Day one as of 11/30/2013
Current weight ~185 LBSGoing for a mix of DB and SAWill be using 5/3/1 program and combining some isolation bodybuilding crapBench Max: 225LBS *limited by shoulderBack Squat: 355LBSDeadlift: 385LBSPush-Press: 185LBSSide notes: Cannot workout for the next 1.5 weeks due to surgery. AKA perfect time for prep phase.Right should has a limiting injury, but nothing that will derail, just no shoulder isolation lift/heavy overhead pressing.I also live on campus at a college in the suburbs of Boston, so food choices cannot always be exactly what I want. Mornings: Cup of Coffee blended with 10g of isopure, 1Tbsp of MCT Oil, 5g of creatine (beginning in 1.5 weeks), 2 fish oil capsules, and multivitaminLunch: Between 12-2:30Often lettuce and cucumber, 2 slices of american cheese, 6-8 oz of grilled chicken (Combonation of shrimp when available), and mustard. OR salad with olive oil, shrimp, and chicken.Training: Between ~4:30-5:15PM(*May experiment with intra-workout shake)Finish time: ~5:30-6:30PM Training ranges from 30 minutes to 75 minutes*Often add in 10 minute stairmaster at the end of the workout (comments on this would be appreciated) and or core workout.PWO - ~15-25 minutes after workout PWO shake contents: 30g of isopure, 5g of creatine, 20-40g of dextrose, 4g of leucine, (20g casein possibly)Dinner/Carb-meal - 30 min after PWOWhen I want to be healthy - rice, potatoes, meat of some type, ketchup, some type of desertWhen I want to somewhat pig out -Double burger on white bun, french fries, ketchup, a few deserts (2-3 brownies or mini pieces of cake/pie)Lets see how things go.11-9-13 - 10 days into prep (no working out has been done due to surgery) Weight: 174Loss of 11 PoundsStill doing one more day of prep.
Good luck! I'm interested to see how you will be progressing!
Not sure on my body fat, is it possible to judge based on the picture? im estimating based on what ive looked at online ~15-16.5%
Good luck. Nice to see another Massachusetts person on here.
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