Hello everybody,
I'm preparing for the start of my 'fitness 2014' and this is one of my preparations. I'm starting a log to keep track of what I'm doing. This means that I will share PR's, form-check video's and other things over here with you. My goal is to learn from all the healthy discussions we'll have over here and to put that in my fitness-life.
Back story
I'm currently recovering from injury and my 'internship problems' (view over here) are over. So it's almost time to start again. I've been working out for almost eight years now (only one year in a good way) and it's time to kick things up a notch.
Stats
Age: 21 (03/10/1992)
Height: 185cm / 6'1
Weight: 86Kg / 189lbs
Bodyfat: To be measured
Squat: 3x90Kg / 190lbs
Deadlift: 5x100Kg / 220lbs
Bench Press: 3x75Kg / 165lbs
Routine
I'm doing Reg Park's 5x5. This is a three times a week A/B/A/etc 5x5 routine. Every work-out contains three 'big' 5x5 movements and two 'assistance' 3x12 movements.
A routine
Squat - 5x5
Bench Press 5x5
Pull-ups - 5x5
Calf Raise - 3x12
Decline Close Grip Diamond Push-ups 3x12
B routine
Deadlift - 3x5
Front Squat - 5x5
Weighted dips - 5x5
Barbell Rows - 3x12
Leg Extension - 3x12
Goals
I have multiple goals, so this is were I could use your advice. I'm not quite sure if I should do them one at a time or split my goals and do them all at the same time? There are a few strength related goals and a few muscle gain related goals. This are my goals:
- Get back to my pre-injury strength PR's
- 100Kg Squat
- 125Kg Deadlift
- Bench Press my own bodyweight (which is 86kg as of this writing)
- Lose a few % bodyfat
- Get more flexible
Diet
This is a big step for me. Up until now I've had a 'just eat a lot and you'll grow' diet. It has worked for now but I still think I'm not gaining as fast as I could be gaining if I would pay more attention to my diet.
That's about to change! I still have to calculate my macro's and what I eat on a daily basis. I could use some help with that and how to proceed from this point.
A final diet-related question: I've never done any specific pre- and post-workout food. I'd like to do so, too. When (and what) should I eat before and after a big work-out?
Suggestions and comments are much appreciated.