Here it is. The one you've all been awaiting with bated breath....or not.
I've never been a big guy. In high school I was that skinny skater kid. You know the one the jocks liked to push around. I wouldn't say I fell into the uber nerd category, but I wasn't someone who played sports. In high school that pretty much means you're not a part of the "in crowd".
In February 2011, some 13 years after high school, I decided I would start working out. I registered for the WarriorDash (http://warriordash.com/) in June. That was my goal. Little did I know I'd end up missing that race due to work. I started out like most guys with running and "blind" dieting. I gradually added a little random weight lifting with no real routine. I just knew I needed to lose weight and get stronger.
Somewhere in March I found Jefit. I still had no idea what I was supposed to do. So I read. Then read more. Eventually I cobbled together a routine:
Simple Beginner Plan - http://www.jefit.com/routines/workou...se.php?id=2909
This routine was based largely on a beginner routine from bodybuilding.com. I ran with it for about 2 months and oddly enough it worked. I highly recommend that to all beginners.
Before & After Pic [will hopefully keep updated]
Current Routine [updated 06-19-2012]: 5/3/1 Hypertrophy Conditioning - http://www.jefit.com/routines/workou...e.php?id=13602
Height: 5' 11"
Start Date: 03.01.2011
Starting Weight: 199lbs
Starting BF%: 29%
Starting Bench: 95lbs [not 1RM]
Starting Deadlift: (too scared to try)
Starting Squat: (too scared to try)
Current Weight: 205lbs
Current BF%: 24% (BIA)
Current Bench: 250x6, 255x5, 265x1 [not 1RM]
Current Military Press: 100x16 & 125x5 & 130x2 & 135x1 [not 1RM]
Current Deadlift: 295x14 & 360x3 & 365x1 [not 1RM]
Current Squat: 315x13 & & 335x10 & 390x2 [not 1RM]
Goal Weight: 185lbs
Goal BF%: <15%
Goal Bench: 275lbs
Goal Military Press: 160lbs
Goal Deadlift: 350lbs [ACHIEVED 01-27-2012]
New Goal 400lbs
Goal Squat: First - 300lbs [ACHIEVED 12-21-2011]
Second - 375lbs [ACHIEVED 07-09-2012]
Third - 405lbs [ACHIEVED 09-11-2012]
Fourth - 425lbs
Current Pre-Workout: Driven Sports Craze w/ Scivation Xtend during
Current Protein: ON Gold Standard Whey/Body Fortress Whey Isolate
Current Multi-Vitamin: NatureMade Multivitamin twice daily + NatureMade Fish Oil twice daily + NatureMade Vitamin D twice daily
Diet Plan [varies slightly] - View it on MyFitnessPal
1 scoop protein w/ 1c 1% milk
1 scoop protein
1c granola w/ 1c 1% milk