- May 21, 2008
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Hey guys, would really appreciate some help on my program from some of the more experienced health nuts. Quick background: I started training seriously about 3 months ago. I had been in good shape in high school when I ran cross country but always hated distance running and havent been physically rigorous except in short spurts since then (until 3 months ago). Im 21, full time college student. My diet is very clean except for alcohol (1-2 nights of hard drinking +1-2 nights of moderate) I'm a pescetarian and aside from occasional cheat meals I don't eat any bread, pasta, crackers or whatever. I eat a lot of eggs, tuna, quinoa and fresh veggies. aside from the booze I only drink black tea, coffee and water. Im not even going to mention my numbers because they are embarrassingly light even for a beginner. I'm a little under 5'11'' and about 171 lbs. I guess my goals, in descending order are 1)overall fitness and conditioning 2)being lean (ideally 10-11% bf) 3) hypertrophy (vantiy alert!) 4) strength I drink a pwo shake of whey and creatine. I usually mix it with orange juice or soy milk (ironic I know, but Im sensitive to lactose) Anyway I really have too much time on my hands so I try and get to the gym at least 5 days a week and do something every day. I'm also pretty disciplined so that shouldn't be a problem either. Day A - Chest and arms: bench, incline bench, decline bench, dips, skullcrushers, Day B - Legs: squat, wall sits, hamstring pops, weighted incline sit ups Day C - Back, shoulders, lats - Lat pull downs, db row, deadlift, db seated press, db shoulder raises I was then taking 1-2 days off of lifting and just doing cardio but since Im such a noob I dont see any real reason why not to start the cycle right over? so thats what ive been doing Also every day at a time seperate from the workout I'll do some cardio. either hill sprints or distance cycling. usually 4 days of hill sprints and 3 days of cycling, with one of the days being a long haul.