I've decided to keep a journal of my progress at the gym, as I'm just starting up again. I just graduated college and moved home... being back in my hometown during the fall is a weird realization, seeing as I've been away at school every fall since '04. Back in Jan-Apr I was going hard to the gym, but I got into a major car accident in the middle of April that set me back quite a bit. I had 21 stitches in my mouth, which in turn meant I couldn't eat solid food for over a month. Really put a damper on my gains. Now that I'm fully healed and ready to go, I figured there's no better way to deter my boredom at home than to start hittin' the iron again. Also, I sit at a desk for my new full time job for 9 hours a day, and I want to avoid getting soft/lazy/fat as much as possible.
Age - 22
Height - 5' 10 1/2"
Weight - 160 (roughly)
Last week I felt ambitious and hit up the gym before work at around 6 AM, did that wed-fri. Figured I'd have way more energy in the morning to lift, which I did, but I was ready to crash at work by 3 PM. Couldn't get myself to go this morning, but I'll go straight from here when I get out at 5:30.
breakfast - 3 eggs in the morning, 2 pieces of wheat toast, protein shake
9-11 AM - nutri-grain bar and tons of water while i sit at my desk
12:30 PM - Lunch.. usually a chicken/turkey sandwich, some piece of fruit.. also usually go out and get a half gallon of milk during my break, which i drink at my desk for the rest of the day. my co workers laugh at me daily :P (i absolutely love milk, and i try to drink a half gallon a day.. i know that might seem like overkill, but those 64g's of protein just from that look damn good to me)
2-3 PM - granola bar or another nutri grain bar
dinner - varies... usually chicken/pork chops/fish, all with a few glasses of milk, always some kinda veggie and usually some rice/pasta as well.
9 PM - planning on drinking another shake before/near bedtime.
Supplements - right now, not much.. creatine mono pre-workout, 5g a day
5 g of glutamine post workout
whey protein shakes
b complex isotonix vitamins, along with isotonix multitech vites, omega 3
my goal is to get up to maybe 170-175 while staying very lean, and getting much stronger. last time around, i bulked up a little too fast (around 172 was my highest) and i'd prefer to do it right this time around, gradually. anyone have any recommendations as to a routine i should hop into? i'm more than willing to be in the gym 5-6 days a week, as it's literally a quarter mile from my house. i've tried a few different routines, but i know you guys know your stuff and i'm thinking maybe someone close to my height/weight with similar goals has had success with something i haven't tried yet. any feedback is really appreciated. i'll update what i did at the gym today once i get home around 6:30-7.
thanks ahead of time!!