Martin's Training Log

[martsuk]

Yo Bro's!! Wil be starting the stronglifts routine on Wednesday, so ive decided to start this log to keep me focused and motivated on a daily basis. Also some tips and advice from you guys would be much appreciated!

My current goal is to get as strong as i can over the next few months on the 4 major compound exercises, after this i will then move on to a body part split. I also need to lose some bodyfat and will be adding 30 mins of cardio 4 days a week. Below is my current routine and diet, so if you think anything needs tweaking please feel free to give your opinion

Stats
Height - 6ft
Weight - 13.5 stones (approx, need to weigh myself!)
Bodyfat - 16-20%
Age - 25

Current Lifts
Bench Press - 75kg plus the bar (its not an olympic bar so don't know wht weight it is)
Deadlift - 95kg plus the bar
Military Press - 44kg plus the bar
Squats - ?? (start them on Wednesday )


Stronglift Routine

Workout A
Squat 5x5
Bench 5x5
Inverted Row 3xf
Pushups 3xf
Weighted Crunch 3xf

Workout B
Squats 5x5
Military Press 5x5
Deadlift 3x5
Pullups 3xf
Weighted Crunch 3xf

Will be alternating on Mon/Wen/Fri and on Saturdays will be doing arm isolations because i believe this will work well for me. Cardio will be done on off days or after weight training.

Diet

10g l-glutamine 5g bcaa

Breakfast - 60g whey (50g protein) 100g oats (70g carbs) , 2 omega3 gels, 2 multi vits. Total cals = 628

TRAIN 10g bcaa

PostWorkOut - 60g whey, 100g oats/dextrose, 5g l-glutamine, 5g creapure. Total cals = 628

Dinner - 1 tin tuna (34g protein), 75g pasta (55g carbs), banana (20g carbs), 2 omega3 gels. Total cals = 485

Snack - tin tuna (34g protein) 2 wholemeal roles (40g carbs) , 200ml semi skimmed milk, 2 omega3 gels. Total cals = 450

Tea - steak/chicken (30-40g protein) with veggies, 1 tbl spn olive oil. Total cals = approx 420

Before bed - 60g whey with 200ml semi skimmed milk, 2 oemga3 gels, 2 multi vits. Total cals = 340

Protein = approx 270g
Carbs = approx 280g
Fat = approx 40g

Total cals = approx 3000

On none weight training days il be cutting the carbs down to about 180 with total cals of about 2500, does this sound ok since im trying to lose bodyfat? or should i keep the cals the same everyday? Also do you think the cals are too high if im trying to lose bodyfat? Below are some pics of me which might help you to help me

Just to let you know ive been trying to bulk for the past 6 months but my dedication to training has been sh!t, although i have gained strength and a bit of size but deffinetely not as much as i could of! (mainly because of poor diet and lack of protein)

This first pic is from around march/april last year
http://i140.photobucket.com/albums/r35/ ... old3-1.jpg

These next pics where taken at the end of 2008
http://i140.photobucket.com/albums/r35/ ... front1.jpg
http://i140.photobucket.com/albums/r35/ ... k/back.jpg
http://i140.photobucket.com/albums/r35/ ... front3.jpg

One last question, when i start this routine on Wednesday how much weight should i drop on each compound? I was thinking 20%??