• Help me add 10 lbs of muscle and get to 12% body fat
    1 replies, posted
Hey guys. I'm a 24-year-old male in New York City. I'm 6' and around 170 lbs. My long-term goal is 180 lbs and 12% body fat by July 2013. I'd also love to run a triathlon within the next year. Is that timetable realistic? At the same time, I enjoy weightlifting and want to improve there, too! I think my body fat is around 16% right now, but maybe you can give me a better estimate? (Photos all taken post-morning workout on Friday - although I usually work out in the evening - before eating anything) [url]http://i.imgur.com/KJvSn.jpg[/url] [url]http://i.imgur.com/6RvL6.jpg[/url] I've been going to the gym at least twice or three times a week for nearly two years, doing all the big lifts and swimming 60-100+ laps @ 25 yards per lap (my best is 160 in about 1 hour 15 mins). My upper body has gotten noticeably bigger since I started all this: [url]http://i.imgur.com/MVEFy.jpg[/url] [url]http://i.imgur.com/9nYVh.jpg[/url] I also work legs! [url]http://i.imgur.com/NZFFf.jpg[/url] [url]http://i.imgur.com/VC8qG.jpg[/url] Workout schedule: I go two and (preferably three times a week), where I do all my weights and swimming. I want to try to push it up to four or even five times, but how should I spread out my weightlifting, do you think? In the near term, by the end of 2013, I'd like to hit these marks: Deadlift: 250 lbs (Personal best so far, 240) Bench press: 150 (PB; 135) Squat: 200 (PB: 175) Overhead press: 110 (PB: 90) Pull-up/Chin-up: 10+ (PB: 8ish) Other lifts I do: bicep curl, one and two-arm tricep extension, one-arm dumbbell row, dumbbell flyes, lunges with weights, push-ups, dumbbell lateral raise. I know I need to do more pendlay rows and clean-and-jerk is fun so far -- anything I should add to my routine?) Swimming: 2500 yards (100 laps) @ <40 mins (PB: mid-40s) Running: 8:15 min. mile (PB: 8:58) Health issues: Unfortunately, I've had a lot of issues with my legs. Between hitting my right knee on a ski trip as a kid to falling down some stairs and having to limp around, I've banged them up pretty bad. These days, I've been bothered by lower back pain and tight hamstring and IT bands, especially on my left leg, and it gets really bad when I sit down for a long time (thankfully I work from home, so I can usually just stretch out). More recently, my right elbow has gotten kinda sore, which I think is just from too much computer. I these issues have hurt my squat and deadlift. I know I need to be careful, especially with my back. I go to the city gyms, which are an amazing deal ($150 for a year!) - [url]www.nycgovparks.org/facilities/recreationcenters[/url][7] - but I wonder if you guys think getting some sort of personal training for better form would be helpful? The good news is that stretching out with a foam roll before working out seems to help prepare my legs. I'm really not much of a runner -- never did it seriously at all -- but I'm slowly getting better. I grew up swimming, and it feels amazing and awesome for my legs, but I know I can improve my technique. But usually when I'm done with a swim, my hamstrings and IT band have loosened noticeably. Sleep: This is a problem for me. I love staying up late, but I know I shouldn't. But I think I might need some help here. Any advice on making myself shut off the screens? Should I try taking something like melatonin? Nutrition: I currently live in Prospect-Lefferts Gardens, Brooklyn, although I might be going to Williamsburg next month. My kitchen right now is really messy and turns me off from cooking, but as I plan to move, I will definitely cook more! A few questions: Is deli meat an acceptable source of protein? Tuna's decent, right? What about turkey? The one thing I can cook pretty well is fried rice, but I know white rice isn't very nutritional. Is frying brown rice going to hurt my goals? What's your take on peanuts, cashews, etc? Is there a preferable nut with good protein? I like drinking coconut water, but when it comes time to cut, does that go? What about whole milk/chocolate milk after workouts? And as mentioned above, any advice on workout schedule, additional exercises to add to my routine, whether to get a personal trainer, and how to make myself sleep better would be great. THANKS!
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