I've been a member here at AM for little while and I don't normally post, so you probably don't know me. More often than not I browse around and soak in the seemingly endless amount of knowledge the members here have. Which is what brings me here today. I am looking for a little advice and/or guidance on where I should go from here as far as training and diet mainly.
A little back story: Around July/August 2009 I weighed 220 pounds (Fat) It was my senior year of high school and something snapped inside of me and I had decided I was tired of being heavy, as I had been most of my adolescence. So I dedicated myself to losing weight, a lot of it came off when i stopped drinking pop (those damned empty calories) and stopped eating any type of fast food. By January '10 I had dropped down to around 160 and eventually, was at my lowest around 150 pounds. This was a skinny fat and now that i actually had my weight in check.. I wanted to put that weight back on, the right way. I didn't start to seriously train until January 2011 and even then my training was sporadic until around before the summer started. My serious lifting experience I would consider now to be a little less than a year. I am 20 years old, weigh ~165 and believe my body fat to be at about 12%, this is just a very rough estimation, so I could be off easily as I have not actually measured it.
So, back to the topic at hand. I am currently running a 3 day split similar to the "Starting Strength program" by Mark Rippetoe. It focuses on the big 3 lifts, which I have been told, is the right direction. I am on week 6 of the program and feel I have my form down decently well, so i am just working on throwing more weight onto the bar. Here is my program as well as my current weights:
Alternate "A" and "B" days
Week 1 - ABA
Week 2 - BAB etc..
Weighted Plank 2x60 Seconds
Chest Supported Row 3x8
Dumbbell Split Squat 2x12
Cable Face Pull (Rear Delt Row) 2x15
Half Kneeling Cable Chop 2x10
Chin Up 3x8-12
DB Setup Ups 3x12
Push Up 2x8-12
Weeks 4-8 (Current Weights in Bold)
Swiss Ball Plank 2x60 Seconds 90 Seconds
Squat 3x6 215 lbs.
Bench 3x6 165 lbs.
One Arm DB Row 3x8 60 lbs.
Dumbbell Split Squat 3x10 35 lbs.
Cable Face Pull (Rear Delt Row) 2x12 70 lbs.
Half Kneeling Cable Chop 2x10 80 lbs.
Deadlift 3x6 205 lbs.
Chin Up 3x8-12 BW
DB Step Ups 3x10 30 lb. DB's
DB Bench 2x10B 65 lb. DB's
Swiss Ball Leg Curl 2x8 BW
I usually am able to increase my lower body weights by about 10 pounds every workout and around 5 for my upper body exercises. Should I meet my goals by the end of the 12 week program I will be benching over 200 pounds and my squat and deadlift will both be pushing 300 pounds as well. I am a little worried that my progress here should be more substantial, both in the weight im putting on the bar and on as muscle as I believe I've gained roughly 5-6 pounds from the start. My diet is pretty clean (not chicken and rice every meal clean) but i put myself at about 2500-3000 cals a day, 130-160+ grams of protein, lowish carbs until I workout, healthy fats. I don't feel as if I am getting any bigger/am proportioned correctly, if that makes sense. Here are some progress pics (I apologize for the crappy quality on some and the non-variety of different shots):
Edit:Well It looks like I will have to wait until 50 posts in order to post my pictures Unless there is a way around it.
Any comments and/or advice and guidance you guys can give me would be great and I would really appreciate it. Thanks in advance, and go easy on me, I'm still a newb!