edit 3rd december 07
19 years old, around 93.5 kgs, 184 cm tall. been going for 3 months and started rippetoe’s starting strength program my meals changed to be something like this
i rarely get 7 meals but anyway
1)chicken or some other meat or tuna, banana, about 500 ml of milk 1.5% fat and reduced lactose
2)again some meat+and some veggies
3)again some meat+brown rice before workout
4)again some meat+chocolate milk after workout
5)again some meat+some veggies+apple
6)again some meat+some veggies
7)cottage cheese and maybe some meat
the veggies vary and usually are corn, peas, chili, cauliflower, broccolli, carrots, and other stuff i dont really remember haha. sometimes ill throw in some orange juice too. whether i eat meat or not depends on how many meals ive had and how much protein ive gotten. generally i try to eat about 1kg of meat/fish per day which is around 250 grams of protein. add some protein from other stuff and i reach 300-350.
workout A)
5 mins bicycle with lots of resistance usually
dynamic warm up
static warm up
warm up with the barbell… squats… military presses etc
and before each exercise i do warmups with less weight
35 squats
35 bench press
1*5 deadlift
some decline crunches with added 11 lbs weight
workout B)
5 mins bicycle with lots of resistance usually
dynamic warm up
static warm up
warm up with the barbell… squats… military presses etc
and before each exercise i do warmups with less weight
35 squats
35 military/overhead press
5*3 pendlay rows
some decline crunches with added 11 lbs weight usually 3 sets of 15 reps
current stats(repsweight in kgs)
squat:585
bench press: 577.5
deadlift: 5110
military press: 550
pendlay rows: 555
okay im 19, about 97 kgs right now, 184 cm tall. ive been going to the gym for a bit over a month now, started at about 104 kgs and im trying to lose weight currently. im trying to go for a diet that will have about 2500 calories on gym days and 2000 on non gym days.
heres what ive come up for 7 meals:
- corn flakes with milk/or 2 boiled eggs, gouda cheese/or bacon, apple, can of tuna
- chocolate milk/powerade after workout (if its not a gym day then i eat the gouda cheese and dont eat it at breakfast)
- chicken thighs about 200 grammars, tomato and cucumber salad
- carrots, brocolli, cauliflower, and 2 cans of tuna
- tuna and lettuce
- banana
- cottage cheese
add some olive oil that will be included every now and then, ill try to limit it a lot and its about 2500 cals i think
anyway what do you think? by the way where i live ive no idea what oatmeal is, i searched though in a site about bodybuilding in my language and they suggested something a lot(almost as much as people here suggest oatmeal) but said corn flakes is almost just as good. i also have no idea where to find fish oil since people mention that a lot too.
by the way the 4th meal could vary, ill try cooking different veggies, and sometimes stuff like beans, spinach etc.
now for working out, i read somewhere in an article here something about a 4 week working out plan as in
1st week) “normal” week where you use about 75% of your 1 rep max
2nd week) week where you have moderate amount of sets (3-5) and moderate amount of reps (8-10) and you try to keep your muscles flexed(is that the right word?) during the WHOLE exercise to increase lactose production and also to use muscles you dont normally use, making the exercises slowly (lasting 40-70 seconds) and having rest periods around 60-80 seconds. using about 60% of 1 rep max
3rd week) week where you have high amount of sets (5-8), low amount of reps (6-8), high rest intervals (90-120 seconds) and you go for about 85-90% of 1 rep max.
4th week) week where you have low amount of sets (2-4), high amount of reps (12-20), low rest intervals (30-45 seconds), going for about 40-45% of 1 rep max.
anyway what do you think about doing that while being on calorie deficit? im trying to keep or even grow muscle or increase strength(muscle or strength either will do, its progress anyway) while losing weight. i know i wont lose the weight as fast as i could if i kept going every week the same as the 4th week i described above, but like ive read tons of time here, its best to lift a lot.
as for my program i cant remember it, and i dont even know the words in english so the next time i go ill write it down.