Now-
BW-165-170
Squat-345
Bench-~275(havn’t maxed in over a year)
Dead lift-425
Training History-I first began weight training my 9th grade year of high school to prepare for varsity football, i was a chunky 160, very self conscious about myself. Between 9th and 10th grade i got down to a skinny somewhat fat 130 and never saw the field all season. After that i started training the big lifts and eating, by senior year i was 5’ 6" 180 with decent strength levels a 260lb bench, 315 squat and 405 deadlift. Since then i have had plenty of long breaks from lifting and when I did bounced from program to program never sticking to any one goal for long. I can gain weight very easily but have never been keeping those gains lean is where I have trouble.
Current: I have been in the Navy now for about 8 months now, I am training to be a Fire Controlman. My rate is overmanned in the training portion right now so after I finish my schooling which is in about a month I can reasonably expect to be on hold waiting to go on to my next command for 4-6 months leaving me lots of free time to train! Right now my schedule is school monday-friday from 3pm-11pm so my time to train is in the morning and weekends.
Goals: Very dissatisfied with both my strength and the way I look right now
Slowly leaning out while increasing my strength levels and maintaining or slightly increasing muscle mass
Any and all advise or criticism is cool with me I hope some of the more experienced lifters here can give me some advise to help increase my progress or get me on track.
June 1st
diet:
0800 5 eggs, .5 cup oatmeal, 3 fish oil, multi
0930-workout-30g gatorade powder
1100-60 grams whey, 2 bananas
1530-5oz. chicken breast, 1 cup rice
1830-14oz. ny strip, some bread, .5 cup rice, salad w/ crumbly Blue & balsamic vinagrette
2245- 2 scoops casein
totals-~2500 cals
274g protein
220g carbs
58g fat
this is the highest my carbs have been in a couple weeks, they usually stay between 90-150g per day, 240-280g protein, fats make up the rest and my total calories are between 2000 and 2600
workout (first time back squatting since tweaking my lower back about a month ago)
Back Squat-225X2setsx6reps, 245x2x4, 250x2x2
today was a scheduled off day but decided to go in a do a quick bicep workout
all done in a circuit
A) Cross Body Hammers-30x14, 25x9, 20x9, 15x11
B) Incline Curls-25x14, 20x11, 15x11, 15x13
C) BB Curls-50x15, 50x11, 40x12, 40x12
Hanging leg raises-x15, 13, 10
food-
1130-5 eggs, .5 cup oatmeal, 3 fish oil, multi
1300-2 scoops whey, 30g gatorade power
1510-4 oz chicken, 1 cup sweet potato, 1 tbsp butter
1820-6 eggs, .5 cup oatmeal, 3 fish oil, multi
2100-2 scoops whey, 2 tbsp natural PB
2230-2 scoops casein
totals-260g protein
143g carbs
85 grams fat
2,377cals
If I were you, I wouldn’t be afraid to have some more carbs here and there. Especially since you’re in the Navy and you do PT at least 3x a week (I’m assuming), you’re burning up a good amount of energy.
For whatever reason this command doesn’t have the students doing any mandatory PT but on days that i run on my own i will definitely increase my carbs. Thanks
[quote]CSEagles1694 wrote:
If I were you, I wouldn’t be afraid to have some more carbs here and there. Especially since you’re in the Navy and you do PT at least 3x a week (I’m assuming), you’re burning up a good amount of energy.
CS[/quote]
Actually for whatever reason the command I’m currently at does not have the students do any mandatory PT but, on days i go run on my own i will make sure to increase the carbs to 200-250 or so. thans
Bench-135x8, 165x3, 185x3, 215x3, 215x1 Shoulder bothering me so i moved on
Seated DB Shoulder Press-50x10, 50x7, 40x15, 35x7
Rear Delt Swings Lying on incline bench-20x30, 20x28, 15x30, 15x30, 15x30
BB Front Raise-50x12, 40x15, 4015, 40x12, 40x15
V-Bar Pushdowns-130x15, 140x13, 140x10, 120x13, 100x20
food-
0800-5 eggs, .5 cup white rice, 3 fish oil, 1 multi
1030-30 grams gatorade powder, 2 scoops whey
1200-5oz chicken, 1 cup sweet potato, 3 fish oil, 1 multi
1400-2 scoops whey, 2 tbsp PB
1700-5 oz turkey, 2 slices provolone cheese, 1.5 cup cottege cheese, veggies
2100-1 scoop casein
totals-2,547
protein-297g
carbs-137g
fat-92g
[quote]chobbs wrote:
in…I just started 5/3/1 also, some good stuff going on in here.[/quote]
How is it going so far? This is the first time I’ve ran 5/3/1 consistently enough to see real gains from it, I believe next week starts my 4th cycle.
my gains have been solid
squat-225x15 to 255x15 and 295x7 also a 35 pound pr with 345x1
bench-185x12 to 200x12 and 220x6
military press-145x1-160x1
as for deadlift I dropped it for the time being due to re injuring my back every time I go heavy.
Starting monday I’m going to start posting in here again
[quote]chobbs wrote:
in…I just started 5/3/1 also, some good stuff going on in here.[/quote]
How is it going so far? This is the first time I’ve ran 5/3/1 consistently enough to see real gains from it, I believe next week starts my 4th cycle.
my gains have been solid
squat-225x15 to 255x15 and 295x7 also a 35 pound pr with 345x1
bench-185x12 to 200x12 and 220x6
military press-145x1-160x1
as for deadlift I dropped it for the time being due to re injuring my back every time I go heavy.
Starting monday I’m going to start posting in here again[/quote]
Ill let you know in 2 cycles
