Couple of Questions

[Wockilla]

Ok, so basically I just started working out again, (Last time I worked out befor this was when I was 14-16, I'm 20 now). I've been doing Mark Ripptoes "Starting Strength" workout, along with 30 minutes of No impact running every other day. I am following the workout religously right now, except for the dieting because I still dont have a strong enough grasp on it to begin to fully understand just what I need to use to accomplish my goals.

Ok so I am currently 186lbs, 6'0 (it fluxates between 184 and 187) and I'm 20 years old. I know for a fact my body fat is not where it should be and I have a fairly large beer gut, that I didn't get from drinking beer but rather drinking lots of Dr. Pepper for 3 years striaght. My goal is to get up to 220Lbs of lean muscle, some nice muscle definition, and get my body fat % down to where it should be and possibly even lower, and then go from there.

My big question is, what would you guys reccommend as a PRE workout meal/shake and a Post Workout shake, for the goal that I am trying to hit, if any. Also any suggestions as to where to start looking into tailoring a specific diet just for me for my goals as well would be a great help. Or perhaps suggesting a different workout if you think I'm on the wrong one for what I want.



Oh,I almost forgot, I dont know if it helps at all but my body type is Mesomorph, and here are the current weights I'm lifting at for each lift. (Keep in mind this is the end of the first week, starting from minimal activities for the past year or so)

Workout A;
Squats: 3x5 at 115lbs
Bench Press: 3x5 at 90lbs
Dead Lift: 1x5 at 110 lbs
I use a universal machine for all my chin-ups.

Workout B;
Squats: 3x5 at 115lbs
Standing Military Press: 3x5 at 75lbs
Bent Rows: 3x5 at 65lbs

Again and comments/suggestions would be GREATLY appreciated.

EDIT: Sorry almost forgot, when I'm doing my dead lifts, I feel the two muscles on either side of your spine just above my butt tighten, they never hurt after the dead lift, just while the bar is coming up, is that a sign of bad form, or good form, or is that exactly what the lift is supposed to work, or am I pulling with my back?

 

[carlsuen]

well first off, welcome to EF.. there's alot of good bros here who'll give u great advice and direction..

sencond, congrats on choosing the 3x5.. it's a great program which i did and got some of my friends on it too..

i'm not a diet expert but i'll just throw in my $0.02.. for pre workout meal i normally go for whey protein with milk.. if you're looking to bulk, u could throw in oats or something similiar.. for post workout, you could do the same.. i'm sure someone can come up with something better..

in regards to your deadlift, are u keeping your back straight through out the lift? make sure to not round the back ever thru out the lift.. it would be ebst if u could post up a vid of yourself doing the lift itself.. that way it would be easier for everyone to look at..

good luck!

 

[Wockilla]

Unfortunately I dont have a video camera to record my deadlift. I am keeping my back striaght, theres no pain, just feels like the strain of an unworked muscle, and I wanted to make sure that the deadlift was supposed to work the lower back muscles some.

Ill look into whey protein for pre workout.

 

[The Shadow]

If mass gain is the goal...Im a big believer in prewo carbs and protein.......even sipping on Gatorade(with whey protein even) isnt a bad idea.

If fat loss is the goal, I would rething the carbs prewo.

 

[carlsuen]

well your back is supposed to feel tender after a deadlift session.. it's pretty normal.. but take the deadlift seriously and choose your weight conservatively.. as it isn't something u wanna mess with.. it shouldn't be taken lightly.. if u feel it's too heavy then lower it.. if not then carry on.. as it might just ur back adjusting to a new exercise..