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Been a lurker for a while and wanted to post for some advice.
I will try to make this brief while providing you with as much info as possible.
I am back in the gym for the first time since June. I managed to rack up back to back injuries--first a ganglian cyst in my wrist and then a rotator cuff injury that literally has kept me out of gym until about three weeks ago because I literally could not do any upper body work because of my injuries which are now healed.
As a result of my time out of the gym and ridiculous work hours--8am till about midnight, and not eating enough--I have dropped about 20 lbs, from about 185 to 165. (I am 5'10) I have a 43" chest and 31" inch waist--dont know what my other measurements are. I am 27. I guess the only good news is that I have dropped a lot of body fat too (probably about 10% because at least I have been eating clean.
My goals are to get back up to 185 and put on a bit more muscle mass in the process. I am focusing on heavy compound excercises basically following the ultimate recomposition plan on this webpage--focusing on one bodypart per week M-F. Chest, Arms, Shoulders/Calves, Legs and Back. I will also admit to severely neglecting my legs over the years because of a fast growth spurt that has left a lot of crackling in my knees w/o pain, so squats and deads are now my priority.
My diet consists of 1) Breakfast: Special K and 5 eggwhites. 2) Snack: PB&J and 2 cans of tuna. 3) Lunch: turkey sandwich and spinach salad with 1 can of tuna w/ udo's choice and vinegar. 4) Snack: chicken breast and some sort of legumes 5) Dinner: 2 chicken breast and another salad or 1/2 large sweat potato after workout.
I will admit to not counting calories--but basically I take in no dairy except for skim milk with my cereal, little sugar, and usually a cheat day on Sunday. The only supplement I am taking is creatine 1 hour before my workout. I drink about 1/2 gallon of water per day and I cup of OJ with my creatine.
Currently I am doing no cardio becuase of my work schedule--I simply cannot drag myself out of bed to go for a run and won't be able resume any cardio until November when work eases up.
My goal is not to get huge, although my frame can hold a lot of weight--just clean gains with new muscle. I guess my biggest question is with my diet--am I on the right track?
I will try to make this brief while providing you with as much info as possible.
I am back in the gym for the first time since June. I managed to rack up back to back injuries--first a ganglian cyst in my wrist and then a rotator cuff injury that literally has kept me out of gym until about three weeks ago because I literally could not do any upper body work because of my injuries which are now healed.
As a result of my time out of the gym and ridiculous work hours--8am till about midnight, and not eating enough--I have dropped about 20 lbs, from about 185 to 165. (I am 5'10) I have a 43" chest and 31" inch waist--dont know what my other measurements are. I am 27. I guess the only good news is that I have dropped a lot of body fat too (probably about 10% because at least I have been eating clean.
My goals are to get back up to 185 and put on a bit more muscle mass in the process. I am focusing on heavy compound excercises basically following the ultimate recomposition plan on this webpage--focusing on one bodypart per week M-F. Chest, Arms, Shoulders/Calves, Legs and Back. I will also admit to severely neglecting my legs over the years because of a fast growth spurt that has left a lot of crackling in my knees w/o pain, so squats and deads are now my priority.
My diet consists of 1) Breakfast: Special K and 5 eggwhites. 2) Snack: PB&J and 2 cans of tuna. 3) Lunch: turkey sandwich and spinach salad with 1 can of tuna w/ udo's choice and vinegar. 4) Snack: chicken breast and some sort of legumes 5) Dinner: 2 chicken breast and another salad or 1/2 large sweat potato after workout.
I will admit to not counting calories--but basically I take in no dairy except for skim milk with my cereal, little sugar, and usually a cheat day on Sunday. The only supplement I am taking is creatine 1 hour before my workout. I drink about 1/2 gallon of water per day and I cup of OJ with my creatine.
Currently I am doing no cardio becuase of my work schedule--I simply cannot drag myself out of bed to go for a run and won't be able resume any cardio until November when work eases up.
My goal is not to get huge, although my frame can hold a lot of weight--just clean gains with new muscle. I guess my biggest question is with my diet--am I on the right track?
