This is my first thread start, I hope I don't start off wrong right off the bat. I want to start a journey in order to get feedback from the members who can help me get on the right track. I have been reading and researching and understand that nutrition is just as important as training. I have been training steadily for about 2 years or so, still consider myself a newbie though. Anyways some stats: After starting my 8-5 three years ago, I started to notice how bad I was starting to look and feel. Started gaining weight, got up to about 210.
Since I have gotten as low as 175, currently at about 185, don't have a way to measure my bf (24%-27%) except for my electronic scale (which I know can't be too accurate). My goal is to get lean, ideally I want to bulk up a little more, but I think I should be building on a lean base when it comes to getting bigger.I am 5'7".
Started training around January last year, and even though there is plenty of room for improvement, I feel I have come a long way. I'll start by posting my training log/ food log. I really need help with my nutrition planning. I read the threads under diet, but feel lost in terms of getting started.
Going on a 4 day split right now: Back/Tri, Legs, Chest/Bicep, and Shoulders/Traps
I don't always do the training in the same order, but I try to do something like putting a day off in the middle, and leg day between two upper body days. (Kind of like Back, Legs, off, shoulders, chest). Monday was shoulders/traps, yesterday off, today back/tri.
Today's Training:
Back/Tri
Went to the gym after a Softball game so didn't do much of a warm up.
Walked @ 3.5 on the treadmill for 15 minutes.
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*Pullups (Alternating Grips: Wide,Regular,Chin Ups,Regular,Neutral,Wide,Chin)
(10,9,6,6,7,6,8)
*Dips
(15,13,10,11,8)
*Hammer Strength Reverse Grip Pulldown
(20,20,8,10) (70,90,180,140)
*T-Bar Row
(13,8,8) (45,90,90)
*Single DB Row
(15,10,10,10) (45,55,60,65)
*Skull Crushers/SS Narrow Grip Chest Press EZ BAR
(15/10,12/10,7/7,9/9) (40,50,70,70)
*DB Overhead tricep extension
(15,10,10) (55,70,70)
*Cable reverse grip tricep pushdown (don't know if I should call it a pull since its reverse grip)
(15,13,10,6) (32.5,42.5,52.5,57.5)
*Low Row Cable machine
(13,9,6) (90,120,150)
*Rope OH Tri ext
(11,8,7,6) (32.5,42.5,42.5,42.5)
I will post my food log tomorrow night.
Thanks for any and all feedback,tips,help,etc.