Details: 5'11", 68kg, 15% BF
1RMs (estimated from 5RM):
Squat: 76Kg
Bench: 68Kg
Deadlift: 76Kg
General Goal: Strength gain
Exercise history: Up until the end of last year I was a long-distance runner (semi-marathon). After realizing how pathetically weak I was I decided it was time to drop the miles and pump some iron. I started the following workout plan in January and my squat's gone up more than 50lbs since and my bench almost 40lbs, so I'm really happy with my progress. I've been slower adding to my deadlift, mostly since I struggled to get the form right at first, but now that's coming along nicely too.
Workout Program
Monday:
Squats, 3x5
Power Cleans, 3x5,
Deadlifts, 2x3
Tuesday:
Bench press, 3x5
Overhead press, 2x5 (I have trouble doing a 3rd set but I'm working on it)
Pull-ups, 2xMAX
Wednesday:
Weighted crunches
Cardio (HIIT/running)
Thursday:
(Same as Monday)
Friday:
(Same as Tuesday)
Saturday/Sunday
Rest (Don't have access to a gym on those days)
Diet
I'm not big on calorie counting. Generally, I try and get at least 100g of protein per day and to be honest I don't really count carbs and fat. That's something I need to work on. I always work fruits and vegetables into meals.
A typical day's diet might be something like this:
Breakfast: A bowl of oats with yoghurt and fruits
Lunch: Sirloin steak with fries and salad, and then a banana
Post-workout meal: Three scoops protein shake
Dinner: Half a roasted chicken with tomatoes and mushrooms, and then some grapes
Cheat meals I have one cheat meal a week where I usually eat pizza.
I read some posts here about diets and I can't imagine chugging down that amount of food being relatively inactive outside my workouts (i.e. sitting on a chair most of the day). I've already put on a bit of noticeable muscle following my current diet (as well as some fat unfortunately) so I think I can safely say that I'm eating enough.
All suggestions are welcome!
1RMs (estimated from 5RM):
Squat: 76Kg
Bench: 68Kg
Deadlift: 76Kg
General Goal: Strength gain
Exercise history: Up until the end of last year I was a long-distance runner (semi-marathon). After realizing how pathetically weak I was I decided it was time to drop the miles and pump some iron. I started the following workout plan in January and my squat's gone up more than 50lbs since and my bench almost 40lbs, so I'm really happy with my progress. I've been slower adding to my deadlift, mostly since I struggled to get the form right at first, but now that's coming along nicely too.
Workout Program
Monday:
Squats, 3x5
Power Cleans, 3x5,
Deadlifts, 2x3
Tuesday:
Bench press, 3x5
Overhead press, 2x5 (I have trouble doing a 3rd set but I'm working on it)
Pull-ups, 2xMAX
Wednesday:
Weighted crunches
Cardio (HIIT/running)
Thursday:
(Same as Monday)
Friday:
(Same as Tuesday)
Saturday/Sunday
Rest (Don't have access to a gym on those days)
Diet
I'm not big on calorie counting. Generally, I try and get at least 100g of protein per day and to be honest I don't really count carbs and fat. That's something I need to work on. I always work fruits and vegetables into meals.
A typical day's diet might be something like this:
Breakfast: A bowl of oats with yoghurt and fruits
Lunch: Sirloin steak with fries and salad, and then a banana
Post-workout meal: Three scoops protein shake
Dinner: Half a roasted chicken with tomatoes and mushrooms, and then some grapes
Cheat meals I have one cheat meal a week where I usually eat pizza.
I read some posts here about diets and I can't imagine chugging down that amount of food being relatively inactive outside my workouts (i.e. sitting on a chair most of the day). I've already put on a bit of noticeable muscle following my current diet (as well as some fat unfortunately) so I think I can safely say that I'm eating enough.
All suggestions are welcome!