I'm doing the rippetoe workout which is (off the top of my head)
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Dips
Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
2x8 Chin-ups
I started on Sunday this week with workout A.
On the off days I swim for 35-45 minutes.
Right now I am 6 feet and weigh 170. (pictures?)
My goals are to trim fat a little on the side, but mostly focus on gaining muscle mass.
My diet changes frequently...
right when I wake up i drink 2 cups of water, and then have a 32oz nalgene that i fill twice a day
Breakfast:
Milk and cereal
or an omelet
or oatmeal
those are the 3 basics
and orange juice...and slices of ham.
Lunch:
whatever my family is having (i am chinese)
rice
some vegetable, could be spinach, broccoli, anything green
with chicken, beef, or fish. multiple dishes of different foods but basically that's what is used.
i also have another glass of juice. sometimes there is a vegetable soup.
Pre-workout:
a ham sandwich, or a hotdog. lots of water.
Post-workout:
*I want to find a supplement of some sort, what's a good one you can find at a supermarket.*
Almonds. A granola bar/poptarts. More water or gatorade. Maybe another hotdog or sandwich. Sometimes tortilla chips and guacamole/salsa. Watermelon or other fruit.
Dinner:
if nothing special is going on almost exactly the same as lunch.
Before bed:
watermelon or other fruit in the house, some ice cream (yeah...sorry
)
I know my diet is not amazing. I can probably fix up something of my own for lunch by avoiding when my parents eat lunch. What other tips/changes should I make to the diet? what should I do differently for breakfast? oh and sorry to make it hard but I don't eat eggs unless they are with something else to hide the taste.
And the workouts...
I was originally going to do every other day workout/swim(would be 4 or 3 times each per week) but I decided to stick to the 3 days a week for the workout that was recommended.
Sunday June 1 (schools out!)
I don't remember any weights. I'll start giving weights when I go to the gym tomorrow (thursday).
Squats: I should have positioned the bar lower on my back. Anyways no problems here, i have done squats before. looking at a mirror helps.
Bench: I need to check my back position next time. I may have done it wrong this time, may not have. My pecs were sore which is why i suspect I did these incorrectly.
Deadlift: Need to check my form on this big time, didn't know what I was doing very well. Also I had to use a pretty low weight for this exercise.
Dips: a little hard, but nothing you can do about it.
Monday June 2
Swam. I do breast for 50m and free back for 50m. It was pretty bad, i had to rest after every length (there and back). 45minutes.
Tuesday June 3
Squats: Tried moving the bar lower down on the back. Noticably less sore this time.
Military Press: they were fun, i need to raise my weight though, which I am pretty sure will happen. however, I am pretty sure the form was good.
Bent rows: need help keeping my back straight, otherwise it was good. I will improve on this next time.
Chin-ups: they were difficult, I got them done but it wasn't my finest hour.
Wednesday June 4
Swam. Alot easier than last time, after warming up I swam for 15 minutes nonstop, twice. weird. 40 minutes.
To be continued
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Dips
Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
2x8 Chin-ups
I started on Sunday this week with workout A.
On the off days I swim for 35-45 minutes.
Right now I am 6 feet and weigh 170. (pictures?)
My goals are to trim fat a little on the side, but mostly focus on gaining muscle mass.
My diet changes frequently...
right when I wake up i drink 2 cups of water, and then have a 32oz nalgene that i fill twice a day
Breakfast:
Milk and cereal
or an omelet
or oatmeal
those are the 3 basics
and orange juice...and slices of ham.
Lunch:
whatever my family is having (i am chinese)
rice
some vegetable, could be spinach, broccoli, anything green
with chicken, beef, or fish. multiple dishes of different foods but basically that's what is used.
i also have another glass of juice. sometimes there is a vegetable soup.
Pre-workout:
a ham sandwich, or a hotdog. lots of water.
Post-workout:
*I want to find a supplement of some sort, what's a good one you can find at a supermarket.*
Almonds. A granola bar/poptarts. More water or gatorade. Maybe another hotdog or sandwich. Sometimes tortilla chips and guacamole/salsa. Watermelon or other fruit.
Dinner:
if nothing special is going on almost exactly the same as lunch.
Before bed:
watermelon or other fruit in the house, some ice cream (yeah...sorry
)I know my diet is not amazing. I can probably fix up something of my own for lunch by avoiding when my parents eat lunch. What other tips/changes should I make to the diet? what should I do differently for breakfast? oh and sorry to make it hard but I don't eat eggs unless they are with something else to hide the taste.
And the workouts...
I was originally going to do every other day workout/swim(would be 4 or 3 times each per week) but I decided to stick to the 3 days a week for the workout that was recommended.
Sunday June 1 (schools out!)
I don't remember any weights. I'll start giving weights when I go to the gym tomorrow (thursday).
Squats: I should have positioned the bar lower on my back. Anyways no problems here, i have done squats before. looking at a mirror helps.
Bench: I need to check my back position next time. I may have done it wrong this time, may not have. My pecs were sore which is why i suspect I did these incorrectly.
Deadlift: Need to check my form on this big time, didn't know what I was doing very well. Also I had to use a pretty low weight for this exercise.
Dips: a little hard, but nothing you can do about it.
Monday June 2
Swam. I do breast for 50m and free back for 50m. It was pretty bad, i had to rest after every length (there and back). 45minutes.
Tuesday June 3
Squats: Tried moving the bar lower down on the back. Noticably less sore this time.
Military Press: they were fun, i need to raise my weight though, which I am pretty sure will happen. however, I am pretty sure the form was good.
Bent rows: need help keeping my back straight, otherwise it was good. I will improve on this next time.
Chin-ups: they were difficult, I got them done but it wasn't my finest hour.
Wednesday June 4
Swam. Alot easier than last time, after warming up I swam for 15 minutes nonstop, twice. weird. 40 minutes.
To be continued
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