I have been lurking on here for some time reading tons of solid material over the past 4 weeks. I have been sitting up for 4-5 hours totally entrenched in the articles. I have decided to post my training/diet in my quest to 9% bf. I expect this to take me around 6-7 months of strict diet and exercise. I look forward to tracking my progress. I will not post any before pics until after I have reached my goals.
I played football and wrestled in high school. I only lifted for those sports. Once I graduated high school, I stopped exercising completely. It has been six years since I have worked out with any type of dedication or seriousness.
Here are my starting stats
years training: 0
23 yrs old
5’9 in.
229 lbs
24-27% bf
1rm bench 200 lbs
squat: ?? I get sore doing 20 body squats
never deadlifted
I can’t do 1 pull up
Why does the spotter at my gym get to me so much? I ask a guy for a spot and specifically say, “All I need is a lift off, and help if I can’t get the last rep, doing 5-7 reps” What does this guy do? He unracks it for me. “Cool” I think. Then he continues guiding the bar up and down with his hands during my entire set and when I encounter resistance from my rebound to lockout, he grabs the bar and helps it up. Get the F*CK outta here!! DO NOT TOUCH THE BAR UNLESS I CANNOT GET TO LOCKOUT ON MY OWN!! A good indicator is when the bar stops moving and begins to come back towards my chest! Then the set is over, I am not doing any assisted reps. Do not tell me, “one more, c’mon!”
I consider this partly my fault because maybe I did not explain myself clearly enough. I definately lost focus and may have aided in my below average workout today. With that said, here is what I did.
5:00
2 scoops ON Whey
1 Granny Smith Apple
5 cheese cubes
Out of protein, workout sucked today, something is going terribly wrong with my squat. Lifting again on Saturday, possible steady state cardio on Friday.