Bill, I am currently finishing up phase one of Super Strength and Limping by Ian King. With the triceps pushdowns I was using 110 pounds, I used 25-lb. dumbbells for the overhead tricep extensions, and I can do about 25 bodyweight dips. My shoulders are weak, so I typically use only about 85-95 pounds for seated barbell shoulder presses (6-8 reps). I just recently started doing deadlifts, so I don't know what my max is; I do reps with 135 pounds. As for rows, I do seated rows with 200 pounds (the max on the weight stack).
As for my diet, I almost always have oatmeal with mixed berries and protein powder in the morning. About 60-90 minutes later, I workout and follow up with a protein shake consisting of water, a banana, and a scoop of protein. I'll usually eat something again before lunch, such as cottage cheese with pretzels (yeah, I know, they're bad...). Lunch is usually a large chicken salad. Depending on how hungry I am later on, I usually have some variety of eggs, veggies, deli meat, peanut butter sandwiches, turkey, or whatever my mom puts on the table. All in all, I probably consume about 3500-4000 calories a day. No cookies, no ice cream, no soda, and I try to keep sugar and starches to a minimum.
__________________
\"If one rest day made the world this crazy, I\'m not taking any.\"
|
for someone of my weight class and experience, I do have a good work ethic and am willing to make the sacrifices necessary to accomplish my goals. What I need from you guys is some direction and advice so that I am not swinging blindly in the dark. By next year I would like to be 180 pounds with the lowest body fat percentage that I can achieve. More importantly, I would like to increase my bench press to 225 and my squat to 315. I'm not so much asking whether this is possible as much as I'm asking HOW this is possible. Would it be best to bulk up to whatever weight allows me to have ~180 pounds of lean mass, then cut down, or would it be preferable to slowly bulk up to 180 and then try to gain muscle and lose fat simultaneously through maintenance? Also, what are some good programs to increase the "big lifts?"
Linear Mode
