@
Decay II , @
flipkev
Alright seems like we got a knowledgeable bunch here so I could definitely use some advice. Former athlete and I'm just getting back into a routine after an injury (knee / ACL) and several years of inactivity.
Stats: Age: 33
Height: 5'9
Weight: 200 lbs
Body fat% : ~20%
Body type: Honestly I'm not sure. I always had problems putting on weight and hovered around 160 - 165 lbs / 13 - 15 % body fat. I used to lift / run a lot in my teens and 20's until an ACL injury put me out of commish for a while at 27.
Goal: Increase % muscle mass while reducing % body fat. I want to try and bulk eventually but I wanted to get some strength / muscle back before attempting that since I'm coming off pretty much stopping all together for a few years.
Routine :
- M - Lifting Chest/Back - 5-10 min interval cardio on treadmill/eliptical. 2 exercises per body part, 1 compound 1 iso (1x8 / 1x6 pyramid sets per each exercise with enough weight to go to failure. Increasing weight each week)
- T - Swimming / Rest
- W - Lifting Shoulders / Triceps - 5-10 min interval cardio on treadmill/eliptical. 2 exercises per body part, 1 compound 1 iso (1x8 / 1x6 pyramid sets per each exercise going to failure)
- R - Swimming / Rest
- F - Biceps / Legs - 2 exercises per body part, 1 compound 1 iso (1x8 / 1x6 pyramid sets per each exercise going to failure).
Diet:
I haven't been counting calories but I've been using info from the AbsDiet in cutting out "dirty" stuff, eating 5 small meals throughout the day, making sure I'm getting lots of Protein through 1lb chicken breast, frozen stir fry veggies, turkey deli meat, eggs, almonds, protein shakes, light greek yogurt, banannas, natural unsweetened peanut butter, whole wheat bread, and protein shake.
So any help from you guys would definitely be appreciated. Especially in the diet department ( I love to eat). To organize the questions and make it easier for feedback.
Questions:
- How does the weight routine look? I'm coming fresh off of prolonged inactivity and I didn't want to risk injury (currently on week 4 but been slacking on cardio days).
- How should the weight routine evolve? (sets/reps/months/weeks)
- Ideas / advice on fine tuning my diet? Basically my way to keep myself honest is to only buy clean foods so I'm not tempted to cheat.
- Any free software / apps that can help me track stuff like routine progress and diet?
Any and all feedback is helpful. Thanks guys.