Fatskinnyguy's quest to recover......

[fatskinnyguy]

So today was my first day in a gym in almost 19 months and there was only a little gym time before that. Am I weak? You betcha! Will I get better and stronger? I better!

Monday was a wash. Day off and I got lazy. So I went with Tuesday?s workout today. I will run through the rest of this week and then start counting my 12 weeks next week. I will be using this program in an effort to build some strength and hopefully help me get into shape in the long run. http://www.leehayward.com/workout_programs/index.htm

I didn?t eat too well today. Like I said I was lazy yesterday and didn?t prepare anything to keep me fueled. I will take care of that tonight.

Woke up late and didn?t eat breakfast.
0830 ? Muscle Milk
1030 ? More Muscle Milk (Work was busy today)
1130 ? Spaghetti ? Whole Wheat noodles and lean ground beef one glass of sweet tea.
1330 ? Muscle Milk
1530 ? Small Chicken Breast and of course more Muscle Milk
1630 ? Work Out:

Incline Barbell Press ? 5 reps of 5 (Warm up 1 rep 65, 1 rep 70)
2 reps at 95, 3 reps at 105

Seated Dumbbell Shoulder Press ? 5 reps of 8
20 lbs each side for all

Bicep Cable Curls (Straight bar/low pulley) - 5 reps of 10
1 rep at 40, 4 reps at 60

Tricep Pushdowns (Straight bar) ? 5 reps of 10
1 rep at 70, 4 reps at 90

Bent Over Dumbbell Lateral Raises ? 3 reps of 10
10 each side for 4 reps (I seemed to lose count on that one)

1730 ? Muscle Milk
1830 ? More Spaghetti and one glass of sweet tea.
Lots of water through out the day. Didn?t really keep count of how much.
1930 ? On my way to the store to buy some better food.

Next week I will push it harder. I don?t think I did my max on everything but I figure this week is pretty much a warm up for the real deal starting next week. I think that the incline I am close to being maxed out. I am terribly weak when it comes to benching.

Here is a starting point picture. Don?t laugh to hard! I will do one each week and make the comparisons at the end of the cycle to see if I did anything right.

Anyone have any links to some places that I can learn how to eat right? I can?t afford to go on an actual ?bulking phase? at this point so I need to eat fairly clean but I want to help my body in recovering and building muscle.

[dbx]

Welcome to journaling. I wish you luck with your goals for 07' :)

[dartol]

Hello and welcome! I think you will find a lot of nice people and good advice here. I sure have! :)

I am definately not laughing at the picture. I was your weight and higher for most of my adult life. Since I started getting serious and journaling on here in November, I got down under 200 and went from wearing 40 waist pants down to 36's. The last time I had 36's my mommy bought them LOL. That is from fat loss and muscle gain, I only lost ~8 lbs overall.

That sure is a lot of Muscle Milk! I would keep an eye on the total calories for the day. Too much and you will be adding fat, which is darn hard to get rid of. A lot of people here use www.fitday.com to journal food. I do too, just not all the time. There are various recommendations for calorie intake and protein/carb/fat ratios, so if you poke around the site a bit I am sure you will find some solid advice there.

I will be watching your progress! Come check out my journal too if you get a chance.

Darren

[joed]

Welcome to the journals. I'd suggest reading the stickies in the Nutrition Forum for a start, as well as the one in our main forum "Are You New Here?". (Why does a "?" show up when you type an apostrophe?)