Long time no see folks ;)
After 2 years of doing no weights what so ever I decided to hit them hard once again and become better, faster & way stronger than before!!!
First a little background of what I achieved in the past. I worked my ass 2 strait years and went from 140 lbs. to 180 lbs. with about 12% BF. My weigh varied and my BF as well, but I usually stayed in the above mentioned statistics... Till one day I just lost the mighty interest in becoming the biggest guy on campus!
So now I'm back on square one. My current age is 23 and I weigh 160 lbs. and my BF might be around 14% I even grew a very moderate beer belly :S but my upper abs are still visible. I maintained an athletic aspect since in the time being I played soccer all the time.
Now I decided to hit the weights again and I feel very excited!! Just the thought of feeling the pumps once again gets me insane and basically I wanted to share with you all my work-out plan including my diet. PLEASE DO ADVISE ME IN CASE YOU SEE SOMETHING WRONG OR HAVE ANY INPUT (A very long time has passed and at this point all the help is more than welcomed!)
My goal is to get back in 170-180 lbs. rather lean than big.
+ON 100% Whey
+L-Arginine (In case I don't take any NO supp.)
+"MAYBE" Nano Vapor since NO products don't get along with me :S
+B-12 shot's (After 6 weeks of training for recovery)
+Considering a low calorie casein protein for bed time
WORK-OUT (4-5 days / 5-6 weeks):
+15 min. warm-up jog-run
+4 sets of 10 reps with moderate weights or maybe I'll go with 5x5 (Any advice on this one??)
+15 min. cool down walk-jog or play soccer for about an hour after training every now and then.
DIET (More or less):
7:00 am - Protein shake with skim milk add some almonds and a whole banana if not 1/2. Every now and then I will add an egg without the yolk.
10:00 am - 2-3 small scrambled egg wheat tortilla tacos, or a wheat bread toast with some butter and fruits.
12:00 am - A small can of tuna in water or a plain wheat bread sandwich with ham and lettuce.
2-3 pm - A small stake or chicken breast combined with a hand full serving of rice or veggies.
6:00 pm - Shake mixed with plain water after workout.
Eat a small dinner no later than 8:00 pm and maybe drink a casein protein mixed with water or skim milk before bed time which normally is around 11:00 pm.
I will be drinking nearly 2-3 liters of water and mix a cup or 2 with chlorophyll to purify my body, as well I will be eating more fruit and cut the salts. As far as week-ends go drinking is not a problem for me, but incase the night demands it from now on it will be scotch on the rocks or diluted with plain water or mineral water. And of COURSE A CHEAT MEAL on week-ends as well
So how does my plan look?? Any advice will be 1000x appreciated!!!
Sorry for such a long thread and in case I got of topic :S
THANKS IN ADVANCE