I Joined T-Nation in February of 2008. Since then I have attempted to get in shape and change my eating habits twice with minimal results before quitting for one reason or another. So here is my third and final attempt. Not final in that I won’t try again, but FINAL in the sense that I am not giving up this time. I’m tired of being weak and fat and out of shape and overweight. I’m even signing up now for a Sprint Triathlon in that takes place in November 2010 that I want to compete in
http://www.mountainmanevents.com/bluewatertriathlon.htm
So here goes:
Not much has changed from the last time I was here, I just wanted to start a training log this time around and give myself a fresh start.
If you want to know more, see my old introduction here:
I joined a new gym and have been going for the last couple weeks, feeling it out.
I have been doing a lot of reading here at T-Nation and have implemented much of what I have read into my workout and eating habits.
I am using a workout routine modeled after Tony Gentilcore’s 3 Day Split.
It’s basically his routine with a 4th day added in. I also took the advice of several members here and read the entire “Neanderthal No More” series as well as TG’s “(De)-Constructing Computer Guy”. I took all of the suggested pictures and assessed my posture and have tweaked the program to include movements to help correct my posture imperfections.
My gym opens at 5:00am and I get there at 4:55am. I life solid for a good hour, change into my work clothes and head out to work.
Monday - Lift Routine 1
Tuesday - Lift Routine 2
Wednesday - Off or HIIT Cardio if I can handle it, haven’t tried it yet.
Thursday - Lift Routine 3
Friday - Lift Routine 4
Saturday and Sunday - Off Days, but I’m going to try to work in an outdoor activity of some sort. A bike ride or a run would be ideal.
I’ll post my workouts throughout the week as I do them.
I have really overhauled my eating habits as well. I read a lot here, and I modeled my eating after reading a lot of Tampa-Terry’s eating plans. (He hasn’t posted here since September 2007)
My daily eating on a workout day looks like this:
4:00am Wake. Coffee with a scoop or two of protein.
5:00am Work Out. Start sipping PWO drink throughout workout.
6:00-6:30 AM Finish PWO Shake. This is a big shake, full of protein, calories and carbs.
PWO drink is 2 scoops protein, skim milk, coffee, fruit.
10:00am Chicken Wrap with Whole Wheat Tortilla, 5 oz chicken, FF sour cream.
Low Carb Yogurt, Serving of Fruit
1:00pm 1 Cup black Beans, 5oz flank steak, splash of vinegar, over bed of lettuce
Fruit serving
4:00pm Protein Shake w/ spinach and peanut butter (it’s actually really good)
6:30pm-ish Dinner. Dinner is the wild card. I’ll explain below.
9:00pm 1 cup cottage cheese and lights out.
I can’t eat a meal that early in the AM and then go to the gym. I have even had to run to the bathroom once or twice after the coffee w/protein because I thought I was going to vomit!
I get approximately 35-40 grams of protein at each meal (about 6 times a day for 230-260 grams of protein, depending on dinner)
Eat my carbs PWO and in the first part of the day, and get my fats in the latter half.
I try to eat fruits with lower sugar.
Lots of water throughout the day. I do drink a couple cans of diet soda during the day as well.
Dinner is kind of a wild card. My wife makes dinner and it’s always healthy. But it varies so much that it’s hard to plan it ahead of time. The variety if good though. No matter what she makes it always is a good source of protein - fish, chicken, turkey or the occasional pork. Always has veggies - be it a salad or steamed or baked broccoli. Then there’s the usual complex carb - Always brown rice, or whole wheat pasta, or something similar. I’ll have to really watch it on the dinner carbs…try to cheat around them if I can.
Do I need a snack between my PWO drink @ 6:30am and my first meal @ 10:00am?
I use fitday to track my foods. It’s averaging out to almost half of my daily calorie intake is from protein. The other half is pretty evenly split between fats and carbs. I’m right at 2000 calories with everything but dinner. Dinner will probably tack on a few more hundred calories, with adequate amounts of macros. If I need to consume an extra serving of veggies or a protein shake to even out my dinner I will. Probably finish out the day somewhere around 2500ish calories.
Non workout days I will remove some of the carbs, and I’ll actually have a sit down breakfast instead of a protein shake.
Supplements are Whey Protein, Creatine, Glutamine, Fat Burner and Fish Oil, along with basic everyday vitamins.
I’m starting out at 230lbs.
6’1’’ tall
23% Body Fat
I’ll post my lifts by the end of the week.
I’ve got some pictures to post as well =(
I welcome all advice, help, constructive criticism, etc.
Thanks in advance!