The Martial Arts board actually doubles as a fitness/nutrition board here in GameFAQs. There are a couple of good posters there who know exactly what they're talking about and that's where I got my current workout routine. But hey, a fitness topic here on b8 is cool too.
So I've only started lifting weights again just last year of August after stopping way back in high school (graduated college and working now) and I didn't even last a whole year then. I was pretty much a stick before I started again and I wasn't very active besides doing some Arnis (a filipino martial art).
I'm barely 5'2" and I used to weigh just 90lbs back in college (i'm an Asian in a 3rd world country so i've got some sort of excuse!). Since I started lifting again and eating more, I'm now at 126lbs. But that's not all muscle since i've been on a dirty bulk for a month to gain more weight (i plateaued at 115 before).
Gonna keep eating dirty while lifting till I reach 130 to put on a little more muscle before I start cutting to 120 or lower and see my abs again!
My routine right now is Starting Strength by Mark Rippetoe as suggested by the MA board and it has really worked wonders for me. I stopped getting much progress three months in with the first serious routine a trainer in my gym gave me back in October last year. That and the fact that I had to pay again to get a new routine made me decide to just look online for a free alternative.
Stumbled upon the MA board and I've been doing SS since the start of February. It's a 3 times a week routine.
Starting weights in lbs (5 reps 3 sets)
Squat 80
Deadlift 90
Standing Shoulder Press 60
Bench 75
Power Clean 65
Current
Squat 245
Deadlift 245
Standing Shoulder Press 105
Bench 140
Power Clean 100
Assistance exercises
Weighted back extensions - 25lbs 15 reps 3 sets
Chin-ups 8 reps 3 sets
Been struggling the most with the shoulder press and power clean but as long as there's progress, I'm good.
As for my diet, I have the three big meals and a couple of snacks but I don't have a fixed one. I've been getting about 2200-2300 calories and 120g of protein a day. I'm not in charge of what food gets bought at home so I just eat as much as I can which is usually eggs, chicken or fish, rice and vegetables. I bring fruit to work for snacks most of the time. I also drink a liter of low fat milk everyday. Only supplement I take is whey powder which I drink twice a day, with water immediately after working out and with milk before going to bed. The brand I get is Optimum Nutrition.
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all you need