About me
Male. 30 years old. Vegetarian. Rank novice. Puny, weak, and sick of it.
Training history
Not much. Running on and off since college. A couple aborted rounds of P90X. I spent the past 6 months or so doing sprint intervals and a self-designed full body weight machine circuit. I made some progress, but nothing amazing.
Goals
Get stronger. Put on 25 or 30 pounds of lean body mass. Look incredibly sexy.
Beginning lifts
Squat: 95lbs
Press: 70lbs
Deadlift: 135lbs
Bench press: 95lbs
Chins: 3x5
Current personal records
Squat: 205lbs 3x5
Press: 95lbs 3x5
Deadlift: 275lbs 1x5
Bench Press: 132.5lbs 3x5
Power Clean: 90lbs 5x3
Chins: 8, 7, 7
Nutrition
For various reasons, I eat the same thing basically every day. (Updated after third weigh-in)
Meal 1 - 7am
3 scrambled eggs
1 piece Ezekiel bread toast
1 tbsp peanut butter
16oz whole milk
1 scoop whey
5g BCAAs - 9am
Meal 2 - 11am
2oz cheese
Walnuts, almonds, sunflower seeds, pumpkin seeds
Broccoli, baby carrots, cherry tomatoes (all raw)
16oz whole milk
5g BCAAs - 1pm
Meal 3 - 3pm
1/2 can black beans
1/2 can corn
1/2 bell pepper
3/4 cup brown rice
16oz whole milk
1 scoop whey
5g BCAAs - 4pm
Workout - 4:30pm or 5:30pm depending on the day
Recovery - Immediately post workout
2 scoops of 80% dextrose 20% whey blend from True Nutrition
Dinner - About an hour after workout
Smoothie with
8oz whole milk
1 scoop whey
1 tbsp chia seeds
5g creatine
1 packet Emergen C Multi Vitamin +
1/2 banana
1/2 cup frozen blueberries
1/2 cup frozen mixed fruit
Totals:
286 carbs
235 protein (including BCAAs)
129 fat
3137 calories
Beginning Stats
I know y'all don't care about these but I'm keeping track of them for myself so deal with it.
Height: 5'9"
Weight: 146
Body Fat: 16%
Neck: 14"
Shoulders: 43"
Chest: 35.5"
Waist at navel: 33"
Waist at narrowest point: 31"
Hips: 33"
Right Biceps: 12.5"
Left Biceps: 13" (weird, since I am waaaaaaay right handed)
Right thigh: 21"
Left thigh: 21"
Right calf: 14"
Left calf: 14"
Current stats
Weight: 152.2 (+5.8 since last, +6.2 since start)
Body Fat: 18.1% (+1.2% since last, +2.1% since start)
Neck: 14" (-0.5" since last, +0" since start)
Shoulders: 43" (no change)
Chest: 37" (+1" since last, +1" since start)
Waist at navel: 33" (-1" since last, +0" since start)
Waist at narrowest point: 32.5" (+0" since last, +1.5" since start)
Hips: 34" (+0" since last, +1" total)
Right biceps: 13" (+0.25" since last, +0.5" since start)
Left biceps: 13" (no change)
Right thigh: 22" (+0" since last, +1" since start)
Left thigh: 22" (+0 since last, +1" since start)
Right calf: 14" (no change)
Left calf: 14" (-0.5" since last, +0" since start)