I had my body fat percentage checked in January with Bod Pod. Started lifting free weights about 1.5 months ago. Had my body fat checked again today with the Bod Pod.
So, since January, I lost 7 pounds of fat and put on 2.2 pounds of muscle!
I also increased my squat and deadlift by about 30 pounds each!
For my workouts and supplements, I follow some stuff that I found in my university's library (in the references below).
I mostly follow Strong Lifts, but I do a 2-day split, for a total of 4 days in the weight room every week. (This isn't an ideal split, but it works best for my work schedule. Follow the actual Stronglifts schedule, if you can).
For reps and sets, I do the following: I do 2 sets of 8-12 reps. On the 3rd set, I go to failure. If I can do more than 10 reps, I add more weight (1).
For supplements/nutrition, I do the following:
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Eat a light meal (25% of total daily calories) 2 hours before going to the gym
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Drink 25g whey protein, 15g branched chain amino acids (2), 5g creatine (3), 5g glutamine (4), and 2 cups skim milk 30 minutes before going to the gym. A combination of protein, creatine, and carbohydrate (skim milk) enhances resistance training (5)
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Drink 3 cups of coffee 15 minutes before going to the gym. (caffeine improves performance during exercise) (6)
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During my workout, I drink 15g branched chain amino acids mixed with 50 ounces of water.
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Immediately after my workout, I drink 50g whey protein, 15g branched chain amino acids, 5g creatine (3), 5g glutamine, and 4 cups skim milk.
I take 5g creatine before and after lifting weights.
The branched chain amino acids, creatine, and glutamine aid in recovery. Before I started taking them, it took me about 3 days to recover from doing squats and deadlifts. Now, I can recover after 48 hours.
Faster recovery = more time in the gym each week = faster progress!
References:
(4) http://ift.tt/1TPSQwu (page 100)
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