Hi, long time lurker first time poster. Anyways here is my story last year was my first year away from home at college and I ended up gaining 15lbs. I know the reason why this was I only made time for 1 big meal a day and drank probably 4 mountain dews during the day at class. So when I looked at a scale when I got back home at the end of June I was shocked that I now weighed 200 lbs. I am not a novice to weights but I am to watching my diet. I played baseball and worked out pretty regularly through high school but I was injured blowing out my left elbow and it took almost a yr to recover and I never got back into my weight lifting regimen or baseball. This was about 5 yrs ago. I have used 50 lb dumbbells regularly the last few yrs and only worked my biceps for some reason with them. I have a nice peak in my biceps but would like to be tone everywhere with a six pack and look a little more proportionate to my biceps, so I decided to do something about it. I quit all caffeine drinks Mountain dew etc. and started eating 6 meals a day. Here has been my diet/workout for the last month so far I think it has worked pretty well I have lost 19 lbs. I have been taking stacker 2 as well as a Vitamin C/E as well everyday on top of my diet. Is there anything that I could add/ take out to make this more effective? I have been doing the pumpingstation.com beginner routine. I would also like to know what weight is ideal for my size if there is such a thing? Not sure how much weight I want to lose just enough to get a six pack I guess. I have just a little bit of fat around my belly button but my upper abs can be seen but still need work to get where I want to be.
Current weight 181 height 6'1 not sure on body fat just turned 23 yrs old
Monday/Wed/Friday
Cardio 30 min 1st thing in the morning on exercise bike (suposedly 11 miles 500 calories going around 21mph not sure if thats accurate though)
Bench press
Barbell curls
French press
Bent over row
Military Press
Shrugs
Squats
Situps to failure
1 mile walk with dogs at end of night
Tue/Thur/Sat
30 min cardio first thing in the morning exercise bike
1 mile walk with dogs
Diet
Breakfast about half hour after cardio
Slice of 12 grain bread w/reduced fat chunky peanut butter and grapes or bacon and some egg beaters with water
Protein shake shortly after with L glutamine added in I use skim milk instead of water.
Snack while at class usually beef jerky or trail mix. Not slim jims beef jerky but the better tasting kind
Lunch
Serving of fish/beef/chicken with a serving of vegetables either mixed vegetables/broccoli/asparagus
Snack strawberries/beef jerky/trail mix/grapes depending on if I am in class or not
Protein shake w/ L glutamine added in I use skim milk instead of water
Dinner
Serving of fish/beef/chicken with a serving of vegetables either mixed vegetables/broccoli/asparagus
Usually a bit of low fat cottage cheese before I go to bed
I take a protein shake after workout and creatine before workout and another serving a bit after my workout. I also usually drink a Gatorade with morning cardio and while I lift. The rest of the time I drink water about 2 gallons a day or so. I also usually go out to eat one night a week with my girlfriend, my parents or her parents. I usually get something as good as I possibly can to eat. I use EAS Creatine, optimum whey protein and L Glutamine. I sleep usually 7-8 hrs a night. Any hints or comments would be great.
Thanks
Current weight 181 height 6'1 not sure on body fat just turned 23 yrs old
Monday/Wed/Friday
Cardio 30 min 1st thing in the morning on exercise bike (suposedly 11 miles 500 calories going around 21mph not sure if thats accurate though)
Bench press
Barbell curls
French press
Bent over row
Military Press
Shrugs
Squats
Situps to failure
1 mile walk with dogs at end of night
Tue/Thur/Sat
30 min cardio first thing in the morning exercise bike
1 mile walk with dogs
Diet
Breakfast about half hour after cardio
Slice of 12 grain bread w/reduced fat chunky peanut butter and grapes or bacon and some egg beaters with water
Protein shake shortly after with L glutamine added in I use skim milk instead of water.
Snack while at class usually beef jerky or trail mix. Not slim jims beef jerky but the better tasting kind
Lunch
Serving of fish/beef/chicken with a serving of vegetables either mixed vegetables/broccoli/asparagus
Snack strawberries/beef jerky/trail mix/grapes depending on if I am in class or not
Protein shake w/ L glutamine added in I use skim milk instead of water
Dinner
Serving of fish/beef/chicken with a serving of vegetables either mixed vegetables/broccoli/asparagus
Usually a bit of low fat cottage cheese before I go to bed
I take a protein shake after workout and creatine before workout and another serving a bit after my workout. I also usually drink a Gatorade with morning cardio and while I lift. The rest of the time I drink water about 2 gallons a day or so. I also usually go out to eat one night a week with my girlfriend, my parents or her parents. I usually get something as good as I possibly can to eat. I use EAS Creatine, optimum whey protein and L Glutamine. I sleep usually 7-8 hrs a night. Any hints or comments would be great.
Thanks
It looks like it paid off and the pounds are peeling away.
