I'm gonna start working out this Monday (edit I started Tuesday). For about 2 weeks now I've been stretching out my stomach a bit so I can handle more calorie intake in a day, and my upper back pain is almost gone, so I feel confident in lifting weights without too much trouble. My diet isn't set in stone, rather I'm just gonna eat all I can, but it'll mainly look like this.
For breakfast: full plate of scrambled eggs, with bacon, sausage and 2 pieces of toast.
During my 10-15 minute break at work: Peanuts, yogurt, and some cottage cheese with applesauce
Lunch time: Turkey sandwich and tuna sandwich, some strawberries, bananas, yogurt, and some cottage cheese with applesauce, and maybe a multivitamin every couple days.
Post workout: Protein shake (I might try to make a key lime protein smoothie someday... just sounds so delicious)
Dinner: hamburgers, chicken, mac n cheese, vegetables, potatoes.. basically whatever sounds good.
I'll drink about 2 cups of milk during breakfast, lunch, and dinner.
I know it's not the cleanest of diets, but that's not my goal. I just need enough caloric intake to stimulate growth and optimal recovery between workouts. My workout is gonna look like this BTW. 3x5 = 3 sets of 5 reps.
Workout A: 3x5 Squat, 3x5 Bench Press, 1x5 Deadlift
Workout B: 3x5 Squat, 3x5 Overhead Press, 1x5 Deadlift
Week 1: A, B, A
Week 2: B, A, B
Repeat
I increase weight on the exercises every workout. On bench press and overhead press I'll increase 5lbs, squats by 7.5lbs, and deadlifts 10lbs. When bar speed starts going really slow on the last rep of the last set I'll lower the amount of weight I increase each workout. Once deadlifting every workout day gets too tiring for me, I'm gonna switch up to alternating deadlifts and powercleans. Powercleans are gonna be performed 5 sets of 3 reps (5x3), and I'll increase weight about 5lbs every workout until it becomes real difficult.
When I can't get all 15 reps (5 reps per set), I'll reset back about 10-20% on the weight if I can't get 5 reps on all sets after three workouts with the same weight. If I still stall on all exercises after a couple resets, I'll change up my program a bit.
BTW, this is part of starting strength from Mark Rippetoe. The only things I'm not following from him is the ridiculous GOMAD (gallon of milk a day) thing, and his form instruction on the squat and powercleans. I've heard a lot of officianados have some serious issues with it.
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Alright, here are my stats and my previous PRs
26 years old, 5'11, 195-200lbs depending on time of the day, unknown bodyfat %. I'll guess and say 16%
Squat PR: 265 5RM
Bench PR: 210 5RM
Deadlift PR: 320 5RM
Powerclean PR: 215 1RM
Overhead Press PR: 135lbs 5RM
Alright. So I re weighed my barbell.. it's 20lbs. I used to think it was 15lbs. I know it's a pretty light barbell, but luckily I don't have a whole lot of weight on it yet. Once I have 2 weeks of lifting under my belt again, I'm gonna join a gym since I don't have access to lump sums for a new barbell.
I'll omit the specifics on warmup sets.
Back Squat:
5x3x170lbs
Overall felt good. My dad was spotting me to make sure my form was good. He's no certified coach, but he at least was there to critique my form from us watching SS videos. 1st set was ok, 2nd and 3rd set felt the best.
Bench Press:
5x3x120lbs
Good here! I'm doing bench presses like I've never done them. I used to do them pure bodybuilding style: Elbows pointed out to the side. Now I'm doing them as prescribed in SS and powerlifting circles. Made sure my back was squeezed and with a natural arch with my elbows closer in my body.
Deadlift:
5x1x170lbs
Meh, my form needs work on this. I need to make conscious effort to keep my upper back from rounding. I need to keep it tight, and I also need to find the sweet spot for the barbell from the floor.