History:
Always very active. Played sports my entire life lacrosse football hockey soccer. Played varsity hockey and lacrosse in high school. Currently play hockey in college. I have lifted and trained since my sophomore going into junior year of high school (had no idea what I was doing for the most part) and I am now a freshman in college.
Present:
Mesomorph / and slightly ectomorph (I believe)?
5 9?
10% bf ??? (hypothesis)
158 lbs
Some Lifts:
Bench: 185 x 6
Squat: 205 x 10
SL dead lift: 195 x 5
Straight bar bi curls: 85 x 6
Training:
M: legs-squats(3x6), leg press(2x7), SL dead lift(2x5), Smith Machine calf raises(2x8), leg press calf raises(2x10). + Cardio on a recumbent bike 20 minutes average to high intensity.
Tu: <bi?s>Straight bar curls(2x6), Alternating DB curls (2x6), Cable curls(1x6), <tri?s> Cable push downs (2x6), Skull crushers (2x6), DB kick backs (1x8) <ab?s> Leg raises(10lb ankle weights)(2x15), Cable Rope Crunches(2x10), Crunches (35lb) weight.
W:<shoulders> Military press(3x6), Seated DB press(2x6), Side lateral DB raises(2x8), <Traps> Barbell shrugs(2x6), Upright rows close grip (2x6) + Cardio on a recumbent bike 20 minutes average to high intensity.
Th: Lat pull downs (3x6), seated rows(2x6), hyper extensions(2x6), Good mornings (1x6)
F: barbell bench(3x6), Incline db press(3x6), Dips with 10lb ankle weights (2x10) + cardio occasionally.
Sa:OFF or cardio
Su: OFF or cardio
*cardio is done only three days a week Monday, Wednesday, and Friday, Saturday, or Sunday.
Nutrition:
*what I need the most help on. And these meals aren?t always consistent except breakfast and somewhat my 2nd meal.
Meal 1(845am):
5 egg whites, 1 egg yolk. 1 cup oats with 25 raisins and a tbsp of honey, 1 piece of whole grain toast and a large orange or grape fruit.
Meal 2(1150am-1215pm): 3.5 slices ham or turkey on two slices of whole wheat bread, banana, orange, and sometimes pretzels or fig newtons.
Meal 3[3pm(pre workout)]: GNC mass xxx 1 scoop with water and super pump 250.
Meal 4[5pm(post workout)]: ******** - Whey Tech 24. 1 scoop with water
Meal 5(530-630pm)*time and meal varies: some sort of meat(chicken,tilapia, turkey, beef, occasionally steak),1 cup green vegetable(broccoli, spinach, green beans), 1 cup carrots, and 1 whole wheat roll.
Meal 6(9pm): tuna or left over meat from dinner, ? cup left over green vegetable from dinner, and some carrots.
water intake: 1.5 gallons of clean water daily
Supplements: Gnc mass xxx, Super pump 250, ******** - Whey Tech 24, Gnc Melatonin.
**I also have CL green bulge and CL white blood. I would like to start to add these into my diet but dont really when a good time to take them. Would like to get creatine into my diet dont know what type or when. ????????????
Goals:
- gain lean muscle mass(typical I know)
- cut a little body fat off down to maybe 5-6 maybe 7 %
- loose the little so called baby fat on my sides above hips ?love handles?
- all around good shape.
Linear Mode
