Hey guys whats up, I’m a long time lurker and first time poster.
Okay, I have been lifting [recreationally] for the last few years or so, before that I ran track and cross country. And then college started and it was a slippery slope from there. I am currently studying semiconductor engineering and the workload is demanding to say the least. My biggest issue is that I stress out easily and when I stress out I can be a real prick. I half-ass the workouts dont see the results and get pissed at the important people in my life. Now after probably the most stressful semester yet, and going through a a major burnout.
I have decided to pull my shit together and get back to working on good habits. So the biggest question is what now? Currently, I have alot more free time than I did in school.
Here is some basic info about my goals
Develop good habits that will allow me to carry back to school and stick by.
Lose the 15 pounds of fat I gained while being a stressed out.
Gain some numbers on my basic lifts.
Here are my current maxes
Flat bench 165
Squat 185
Deadlift 265
OHP 95
I need some advice, so post away
So as a sample workout, today I did
deadlift
135x5 Warmup
185x5 Working set 1
185x5 (This gym doesnt have weights lower than 25)
235x3
135x14
Shrugs with trapbar
135 3x8
Back Extensions
Bw 5x10
Hanging knee raises
Bw 3x8
Training, I guess is not the biggest deal, I say it is diet,
I need something that I can follow in the long-term. Any ideas?
[quote]coolhwhip wrote:
Training, I guess is not the biggest deal, I say it is diet,
I need something that I can follow in the long-term. Any ideas?
[/quote]
What are you starting with, diet-wise?
Do you have any idea how much or little you’re eating day to day? Do you usually eat the same things? Do you cook for yourself, or eat out, or reheat frozen/prepared food, or what?
Do you eat 3 meals a day? 6 meals a day? Do you snack on stuff throughout the day? Do you eat at a consistent time, or just whenever?
You talk about needing to build certain habits, so I think it’s good to have an idea of your starting point. Try to do too much at once and it won’t stick, but do a piece here and there, give it some time for it to become “normal”, and you can make good progress.
So I usually start the day with a cup of coffee, black. Read the paper or something. Since I am traditionally asian, my diet consists of a good amount of white rice as carbs. I make some rice porridge(or congee) for breakfast. Then I get to work, and I guess the issue here is whenever I get bored, I usually get a snack or two from a machine, can usually be anything, from chips to granola bars to whatever. Then I have lunch, I usually bring my own, meat, vegatables, and some rice. Then again I get some kind of snack in the mid afternoon. Then I go to train around after work. After I work I have dinner and pass out soon after. I am usually up at 6:30.
From a quick glance just now, my diet would consist of around 60-70% carbs, 20% protein and 10% fat.