I have dropped about 20 lbs since January 2013 but I have lost about 40 since January 2012. I have been lifting for about 22 years and have been as lean as 9-10% bf. I got married, got a job and had kids. I continued to lift but my motivation to keep lean waned. As a result, I ate a ****load of crap and drank like a fish. My body fat is around 24 % right now but I would like to get it back to at least 10-12%. I have been a 100% natty my whole life and plan to stay that way unless I feel like my motivation and libido start to go. I have been reading the forums here and feel like I should post my journey to motivate myself and hopefully others. Here are my stats:
Height: 6' 1"
Weight: 270 lbs
My training is high-volume, heavy as I can go, 30-45 seconds between sets. I train a body part a day (but add sets of arms or calves at the end of a workout) and sometimes I'll lift a body part twice a week (usually back or legs). I usually lift 3 on- 1 off. I do cardio 4x a week for about 20 minutes.
Here's my workout for today:
3 sets of pull-ups to failure: 5,5,4
Lat Pulls-180x12, 220x9, 220x7
Bent-over cambered bar rows: 135x15, 185x12, 205x10, 205x10
One-Arm Dumbell Rows-80x10, 100 x 10, 120x8
Meadows rows: 1 platex15x3
Seated Rows with Lat Bar to Middle Chest:120x15, 180x8, 180x9
Universal Row Machine: Pull with 2 second hold, 160x10, 160x10
Rope Push downs: 50x25, 100x15, 150x12, 150x12
Dips: Bodyweightx15, Bodyweight+25platex12, BW+45platex10
I have done all kinds of diets but I am trying Lean Gains. So far, so good. I find it easier than the old 6 meals routine.
Here's my diet for the day:
First Meal (noon): Pint of lowfat cottage cheese, apple, pink grapefruit, one scoop of protein powder, handful of almonds
Second Meal (post-workout):Met-rx bar and protein brownie (poor planning, 7-eleven meal, yuck)
Third Meal: Three grilled chicken breasts, zucchini, fruit salad
Whey Protein Powder
I will gladly take any critiques or comments. I especially need help dialing in nutrition. Thanks for reading this. I will upload photos as soon as I get them off my phone.