Cool, thanks for the help. I'll just need to ask a random person to take videos on my phone haha. Recommendations on exercises for upper body?
Has anyone dealt with what feels like a strength imbalance between the left and right sides of the body? I felt it when I lifted in high school and I noticed it while running/doing pushups and pull-ups. It feels like the left side of my body isn't as strong and theres a posture imbalance. Since starting stronglifts I feel it when trying to keep my elbows even during rows, and I feel the right side of my body being worked more when I squat. When I was running a lot I always felt way more on my right side and it looks like I developed more calf muscle in my right leg. If there is an imbalance (that's not just mental) I probably accentuated it from running and pushups.
Also, should I be worried about dieting much when I begin or just focus on form and lifting consistency? I've always tried to avoid processed foods and eat relatively healthy. I did paleo for a bit and lost a lot of fat and felt extremely lean but haven't really stuck with it.
If you're worried about strength imbalances while rowing, do them with dumbells. Otherwise, once you start getting heavy your other side is going to be forced to adapt.
As for accessories, do these 3 sets in the 8-12 rep range. When you can do 3 sets of 12, increase the weight.
assisted/weighted pull-ups, dumbbell flye and incline dumbbell bench to your Bench Day.
dumbell or barbell curls, assisted/weighted dips and delt raises to your Shoulder Press day.
Also add shrugs or farmer's walks to your deadlift day if you want to get bigger traps. I'd also add in planks (3xfailure, adding weight when you hit 1 minute) at the end of each workout.
To get your diet in check first you have to figure out your goals. Trying to lose weight? Figure out your Daily energy expenditure and subtract 500 calories. Trying to gain muscle? figure out your daily energy expenditure and add 500 calories. Log your calories until you hit your goal. Use myfitnesspal app.
Whether you're trying to gain or lose weight, try to get between .75-1 g protein per lean body mass. Mix up the rest of your diet the way (carb/fat ratio, paleo etc.) that works best for you and you'll stick with. Everything else are minor tweaks once you get this sort of shit down. Everyone has their own method. I try and get as many fruits and veggies in.
Protein supplements aren't necessary but help hitting your protein goals for the day. Other supplements worth taking are creatine and fish oil.
Also you can add cardio if you want because it's fun and is good for you and your heart is also a muscle, just eat more calories to compensate for it (most apps have calorie estimators for cardio, don't use the # on the machine).
Edited by GraphicNovelty - 4/27/15 at 6:30am