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Who am I?
I am currently 175lbs 5'9" and just turned 28 this month. I am an attorney who went through lawschool wasting my gym membership and spent 2 years behind a desk while at work without much exercise if any. Approximately 5 years ago, I was 175lbs without much fat. I lifted 4 times a week and ate what I thought to be a clean diet with approximately 5 meals a day. I have never gotten my BF% taken professionally. I am currently unemployed at the moment and therefore I have plenty of time to get myself into shape so I am going to be as serious as possible about this.
My statistics
Right now, based upon a bodyfat calculator, my current stats are:
Body Mass Index: 25.9 kg/m2
Waist-to-Height ratio: 0.50
Percent Body Fat: 17.9%
Lean Body Mass: 143.7 lb
5'9" 34 inch waist 15.5 inch neck.
My fat accumulation seems to be in the love-handle area as well as the chest area.
My current lifting regimen and cardio routine
I am currently working out 3 days a week, 2 body parts a day. I'll do 4 exercises per body part, pyramiding 3 sets, starting with 10 reps. When I was lifting often, I had great results with 5x5, but decided that I would be consistent with going to the gym first before I started 5x5. (I have been going consistently for approximately 6 weeks now. I'll probably wait another month or 2 before starting 5x5).
I do cardio immediately after I am done lifting. This consists of using the elliptical machine for 25-35minutes set at level 10 and running at approximately 6mph. (heart rate varies from 155-180bpm) (time varies based upon my time constraints at the gym).
I am thinking about moving my cardio to the mornings, on an empty stomach. Can someone give me ideas of the length of time, and intensity that I should be doing AM cardio?
My current diet
My current diet is not optimal at all. I don't follow a specific regimen although I only use whole grain breads, brown rices, whole wheat pastas. My diet consists of mostly lean chicken breast, deli meat turkey or tilapia. I end up only eating 3 meals a day. The only meal I have been consistent with is breakfast, where i have oatmeal with a scope and a half of protein powder added each day. The only other "meals" that I could say are consistent are the ones I have pre and post workout where I have 1 1/2 scoops of whey protein and water 1 hour before and immediately after my workout.
Since it is the Summer, I have been cheating quite a bit. I am probably drinking approximately 2 nights a week (aprox 6-8 light beers) and with drinking usually comes late night eating between 1-3am. I understand that dieting and late night drinking and eating is just not going to work, therefore I am going to attempt to curb this as much as possible.
I need a simple 5 to 6 meal diet which is easy to grocery shop for and easy to prepare. If anyone could help me I'd greatly appreciate it! For the time being I am trying to simplify this as much as possible in order for me to stay on track.
I attempted to calculate my "on paper" optimal diet stats:
BMI= 1873.3
Calories= 2575.79
20% less= 2250ish.
If you disagree with the numbers, let me know.
*I plan on keeping a working journal if possible*
I am currently 175lbs 5'9" and just turned 28 this month. I am an attorney who went through lawschool wasting my gym membership and spent 2 years behind a desk while at work without much exercise if any. Approximately 5 years ago, I was 175lbs without much fat. I lifted 4 times a week and ate what I thought to be a clean diet with approximately 5 meals a day. I have never gotten my BF% taken professionally. I am currently unemployed at the moment and therefore I have plenty of time to get myself into shape so I am going to be as serious as possible about this.
My statistics
Right now, based upon a bodyfat calculator, my current stats are:
Body Mass Index: 25.9 kg/m2
Waist-to-Height ratio: 0.50
Percent Body Fat: 17.9%
Lean Body Mass: 143.7 lb
5'9" 34 inch waist 15.5 inch neck.
My fat accumulation seems to be in the love-handle area as well as the chest area.
My current lifting regimen and cardio routine
I am currently working out 3 days a week, 2 body parts a day. I'll do 4 exercises per body part, pyramiding 3 sets, starting with 10 reps. When I was lifting often, I had great results with 5x5, but decided that I would be consistent with going to the gym first before I started 5x5. (I have been going consistently for approximately 6 weeks now. I'll probably wait another month or 2 before starting 5x5).
I do cardio immediately after I am done lifting. This consists of using the elliptical machine for 25-35minutes set at level 10 and running at approximately 6mph. (heart rate varies from 155-180bpm) (time varies based upon my time constraints at the gym).
I am thinking about moving my cardio to the mornings, on an empty stomach. Can someone give me ideas of the length of time, and intensity that I should be doing AM cardio?
My current diet
My current diet is not optimal at all. I don't follow a specific regimen although I only use whole grain breads, brown rices, whole wheat pastas. My diet consists of mostly lean chicken breast, deli meat turkey or tilapia. I end up only eating 3 meals a day. The only meal I have been consistent with is breakfast, where i have oatmeal with a scope and a half of protein powder added each day. The only other "meals" that I could say are consistent are the ones I have pre and post workout where I have 1 1/2 scoops of whey protein and water 1 hour before and immediately after my workout.
Since it is the Summer, I have been cheating quite a bit. I am probably drinking approximately 2 nights a week (aprox 6-8 light beers) and with drinking usually comes late night eating between 1-3am. I understand that dieting and late night drinking and eating is just not going to work, therefore I am going to attempt to curb this as much as possible.
I need a simple 5 to 6 meal diet which is easy to grocery shop for and easy to prepare. If anyone could help me I'd greatly appreciate it! For the time being I am trying to simplify this as much as possible in order for me to stay on track.
I attempted to calculate my "on paper" optimal diet stats:
BMI= 1873.3
Calories= 2575.79
20% less= 2250ish.
If you disagree with the numbers, let me know.
*I plan on keeping a working journal if possible*
