Full body workout
Ok, started my full body workout today. Did ONE lift for every body part. Followed up on part of Ash's program. But found some articles on a 3 day workout, I switched it around, and am doing a 4 day work out.
Lift on Monday, Tuesday, rest Wendsday, lift Thursday, and Friday.
As far as my diet goes,
1/2 cup oats with 1/2 cup of soy milk in the mourning about 5-6am
9 am, part of a sandwich, meat, with cheese on whole wheat
10 am apple/part of some protein drink
11 am part of a sandwich, meat, with cheese on whole wheat/protein drink
2 pm, half of a sandwich, meat, with cheese on whole wheat
3:30 pm chiken, approximatly 45-70 grams of protein
usally around 4-5 pm, 30 grams of protein with shake
work out, a hour
5-6pm, 30 grams of protein
7pm 60 grams of protein chicken + veggies
9pm 60 grams of protein chicken
I get in from 280-330 grams of protein, I aim for always 300 grams a day
I will try to maybe get some protein in on the breakfest meal.
For breakfest, I will usally have either half a cup of whole wheat brain grand, think thats what its called. Or half a cup of oatmeal, gonna try to go for 4 eggs per mourning.
Right now, I want to gain about 20 pounds of muscle this next two mounths, and am gonna try hard to gain it. But I am aiming for doing this routine for about 8 weeks, take a week off. Start again, but go into a split routine for 4 weeks of upper one day, lower another, and do two days of upper, two days of lower, with Wendsday, Sat, and Sunday as my rest days. Then do MAX: OT for 4-6 weeks. Take a week off. School should have ended by then, so I am then gonna start Brad Waterbury's 10x3 program, and work on losing weight, and cutting.
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230 pounds, 22ish percent bf, 5'11
Goals: Reach 190, 8 percent BF (by sept, oct, wanna get 4% for a teen bodybuilding competition)
Squat over 400, bench 300, Deadlift 350 (in which I doubt I will be able to do) but I shall PUSH myself!
Give Blood, Play Rugby!
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