Wanted to start a journal to help me dial in my diet. For those reading here's alittle background to understand where I started. Over the years I had let my weight get out of control. 2009 I weighed in at 310 pounds. ( pics in my bodyspace). I dropped down to 210 by 2010 which was my slug line. I did this by doing a lot of cardio, a little bit of machines and cutting my calories. Fast forward to 2011. January of 2011 I joined a new gym in a new area. I continued cardio but started picking up free weights. March 2011 I started working on form for deadlift, squat and bench. I slowly started adding weight to each. I stopped watching my calories, but paid attention to my protein I take. Figured at this point I would just try to pack on as much muscle as I could until early 2012. Then diet down. Sept 2011 I started a 4 day ( well actually 5 but the fifth is with my wife so it's not real intense ). My split is built around these 4 main compounds, deads, bench, squat and overhead press. I start each workout for the day with one of these. I then have my auxiliary exercises which I will list each day. My split is something like this : A- back tris B- chest bis C- legs core one or 2 back exercises D- shoulders calves and 3-4 sets on chest reps. Weekends cardio with wife and usually arms. Now the hard part...diet. I started using my fitness pal for the iPad today and will work on the diet. My goal is to lose 4 pounds a month until July 2012. My starting weight is 240 and I'm sitting around 18-20% BF. I'm looking to get to around 12% bf and then a tan Injurys: I have a bad left shoulder, scar tissue in my right peck from a stab wound and pins and screws In my right leg. I have zero meniscus in both knees. Nothing to complain about just worth noting. Supplements: I'm taking creatine mono, and bio flex for joints. I take trutein whey powder to fill in the protein gaps. I will update often if just to keep focused. These next few weeks will be hectic as we are moving and I will take that week off as its my scheduled deload. My 1rm for my four compounds are: Deadlift 430 Squat 385 Bench 315 OHP 185 I do expect these to go down as I diet. That's ok though as my focus now will be on bodybuilding and not strength until I achieve desired BF goal. Any suggestions along the way will be appreciated.
Jtbny Dialing in the diet 2012 Rest day Calories 2206 goal 2250 daily. Carbs 116 Fats 97 Protein 197 What I learned today, need to up that protein. Monday is back tris or A day.
Jtbny Dialing in the diet 2012 Weighed in this morning at 237. Will weigh in every Monday as a guide. Workout today: back not tris. Will hit tris on Wednesday. Was crunched for time today because of work: Deadlift: 135x10 225x8 285x5 315x3x2 335x2 365x1 315x2 225x10 Seated wide grip row: 130x10 175x10 190x10 205x8 Seated handle bar row: 160x10 130x10x2 Seated single arm row: 55x8x3 each arm 70x8x3 Lat pull down wide bar: 110x12 120x10 140x10 160x10x2 140x10 Vbar pull down: 160x8 140x10 High row hammer strength machine: 90 each side x10 115 each side x6 135 each sided x5 Face pulls standing: 70x12x5 Shrugs: 70sx10 slow, hold, slow negative 75sx8 slow, hold, slow negative Didn't have a lot of time tonight, would have liked to do more deadlifts and do a few sets of pull ups but it was way to crowded. Oh well I'll get the pull ups on Friday. Being on a diet effected my strength today for sure. Will take a few weeks to get used to the lower calories but well worth it. Calories 2360 goal 2450 Carbs 128 Fat 71 Protein 270 Upped my protein today. Wondering how I'll do this week with low carbs. Time will tell.
Jtbny Dialing in the diet 2012 Rest day today. Calories 2252 goal 2250 Carbs 156 Fats 79 Protein 217 Still adjusting to the lower calories. Mind seems to want to remind me I'm hungry Wednesday is chest bis.
