286.4

I like working out and I love to lift weights.  I can run all day and I don’t really feel like I have accomplished anything but get me under a heavy bar and when I am moving it I feel like I am getting stuff done.  The next day I feel like I have been doing something too, I mean that in a good way not in a ‘Oh God I’ve thrown out my back again!’ way.  Growth not groan, that’s my motto.

Along the way I have  found a lot of information from a lot of different people and I take them with a grain of salt unless I find one that has been proven to work in the flesh, not just on paper.  The absolute best program for any new lifter is Stronglifts 5×5, I have used this for almost a year and it is superb.  I am almost done with the beginner phase of 5×5 and I will probably be transitioning to Starting Strength because I happen to live in Wichita Falls and it would be super to get some coaching from Mark Rippetoe himself.

One other program I am really interested in is called German Volume Training but that is for intermediate lifters and I am not quite there yet.  This was popularized by Jacques Demer and Bev Francis, both achieving stellar results.  One last gem that more than a few people swear by is Wendler’s 5-3-1 routine, probably an intermediate/elite lifter endeavor.  Here is a link to a customizable spreadsheet for the Wendler 5-3-1 workout.

my food
Breakfast
4 eggs(320 cal.)P28F21.2C0
1 tsp. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
total=410 cal. P 30.5 F 25.9 C 10

Protein shake
whey isolate(130 cal.)P20F3.5C6
16 oz. 2% milk(244 cal.)P16.2F9.6C24.6
Total=374 cal. P 36.2 F 13.1 C 30.6

1st lunch
2 cans tuna(180 cal.)P40F2C0

2nd lunch
5 oz. spinach(35 cal.)P4F.5C5
1/2 cup lentils(240 cal.)P20F0C40
2 tbsp. italian dressing(60 cal.)P0F6C3
total-335 cal. P 24 F 6.5 C 48

dinner
8 oz. pork loin(264 cal.)P50.6F5.2C0
1 onion(64 cal.)P1.4F.1C15.5
2 jalapeños(8)P.2F0C2
1 tbsp. coconut oil(120 cal.)P0F14C0
total=446 cal. P 52.2 F 19.3 C 17.5
daily total= 1745 P 182.9 F 66.8 C 106.1

My workout-active recovery