Well its been 2 years since i left the Marines. I blew my knee out 1 year before i got out and was not able to do anything because of the pain and the Navy slacking to figure out i tore my entire ACL and part of my meniscus. Once they figured it out i had less than 3 months left so after my surgery i did all i could do to get off limited duty so i could just get out. I was depressed because of what i had let myself turn into. Well we moved and its been 2 years since i have thought about a gym. Well i let myself go from 190 up to 240 with just video games and work. My wife pissed me off about 3 months ago so i completly changed my diet. I started limited my intake to about 1700 calories a day. I cut out ALL carbonated drinks and anything pumped full of sugar. I was doing cardio about 4 times a week from 15 min intervals to 60min runs. About a month ago i hit a plateu and decided it was time to start lifting again. I started slow and now i am also back to my military workout schedule i was following. My work out:
Day 1: Legs, Day 2: Cardio, Day 3: Arms and Back, Day 4: Swim with kids, Day 5: Chest and Shoulders, Days 6: Cardio and any muscle group i think i didn't hit enough, Day 7: Off
I pushed my calories back up towards 2200 and i started Animal Pak(every day), Animal Pump and Nitro(workout days).
I have started at 24% body fat at 240 pounds. I am now at 17% body fat and hover around 225 pounds. My current goal is to get to around 10% body fat but with more lean muscle.
My current sets are Deads: 3 sets of 5 reps 225 pounds, Squat: 3 sets of 5 reps 225 pounds, Bench 3 sets of 5 at 200 pounds. My secondary goal is to get to Deads 400, Bench 300, and squat 500.
BTW i love these forum and i read them every day and work to pass the time.