I've decided to start logging my workouts and food intake again. It's quite helpful having these records.
In Jan this year, I started back at the gym after a 9 month lay off from consistent weight training. I weighed in at 152 lbs @ 16% bodyfat.
A recent weigh in on 15 March 2019 showed I was at 159lbs @ 14% bodyfat. Most of that probably muscle memory and the shock from weight training consistently.
-----------Goals and current diet / supplements ------------------
The primary goal is to build the habit of getting to the gym consistently (3-4 times a week). On rest days I'd still like to be doing something active like a short uphill hike or swimming.
Current caloric intake is about 2500 cals per day, over 5 meals, which seems to be doing the trick. So I will bump this up once I plateau.
The diet is balanced in terms of macros, and structured to get in alot of "good nutritious stuff" and to fuel the workouts and boost performance rather than my previous approach of just focusing on getting as many calories in as humanly possible. Good protein sources such as salmon (wild), grass fed beef, pasture raised eggs and chicken, lots of dark leafy greens, wholegrains, and lots of good oils and fats - macadamia nuts, walnuts, avocados, coconut oil.
Supplementation plan is pretty basic:
Animal Pak - I've been using the orange flavoured powder and I'm really impressed with how good they made it taste. It could be less sweet, but that's just me. I normally do 1 pack, but on a particularly hard day at the gym I take two.
Whey protein
Creatine (1 serving after workout, or anytime on non-workout days)
5,000 mgs of Omega 3s, aiming for about 1,500mgs of DHA/ EPA. The ones I use sources such as anchovies and sardines. Lots of brain and health benefits, including potentially fighting depression! Check out Stephen Ilardi's Ted x Emory talk on youtube.
Vitamin C - after workouts