Roonks progress log

[mootyroonks]

as stated in my introduction thread, I am keeping a log to keep myself organized and follow my progress to keep myself motivated and on task. first I'll start with an introduction.

age 24
height 6'
weight 235lb
bf% 24.3

training 7 yrs.

I used to be much more lean. I had two injuries in the last two years that really set myself back from a fitness and diet standpoint. I hurt my lower back a year ago. two months ago I had emergency knee surgery for a badly torn meniscus. I was cleared for physio last Friday but have been back in the gym for 2 weeks training 4 days a week. and with a better nutrition plan.

please chime in and critique/make suggestions to what you see I appreciate input.

typical training

back/abs
shoulders/abs
arms
chest/abs

now that my knee is much better I can ride the stationary bike so I'll plan to do 20 mins on that every training day

I am currently training on a 60percent of max 12-15 reps 5 sets. last 2 are drop sets to failure.

1 day off I mix depending on my schedule.

based on the tdee calculator my calorie intake should be about 3200 cal.
for a diet I was thinking 2700 a day.

breakfast
1 cup of oatmeal w/1 tbsp of sugar free syrup
1scoop of protein isolate - mix with water

snack granola bar
unsweetened apple sauce

lunch
chicken breast
1cup brown rice

snack
protein bar

dinner
chicken breast
1cup brown rice

workout

post w/o

1 scoop isolate

might have a snack after that

please make suggestions!


my goal is 200-210 15% bf so I can gear up!

[lucabratzi]

as stated in my introduction thread, I am keeping a log to keep myself organized and follow my progress to keep myself motivated and on task. first I'll start with an introduction.

age 24
height 6'
weight 235lb
bf% 24.3

training 7 yrs.

I used to be much more lean. I had two injuries in the last two years that really set myself back from a fitness and diet standpoint. I hurt my lower back a year ago. two months ago I had emergency knee surgery for a badly torn meniscus. I was cleared for physio last Friday but have been back in the gym for 2 weeks training 4 days a week. and with a better nutrition plan.

please chime in and critique/make suggestions to what you see I appreciate input.

typical training

back/abs
shoulders/abs
arms
chest/abs

now that my knee is much better I can ride the stationary bike so I'll plan to do 20 mins on that every training day

I am currently training on a 60percent of max 12-15 reps 5 sets. last 2 are drop sets to failure.

1 day off I mix depending on my schedule.

based on the tdee calculator my calorie intake should be about 3200 cal.
for a diet I was thinking 2700 a day.

breakfast
1 cup of oatmeal w/1 tbsp of sugar free syrup
1scoop of protein isolate - mix with water

snack granola bar
unsweetened apple sauce

lunch
chicken breast
1cup brown rice

snack
protein bar

dinner
chicken breast
1cup brown rice

workout

post w/o

1 scoop isolate

might have a snack after that

please make suggestions!


my goal is 200-210 15% bf so I can gear up!

What are the macros of the diet?

Are u just getting back to training after ur injury? How long have u been back in gym?

[mootyroonks]

I have been back 3.5 months, dropped 32 lbs. my macros are split approx 60 30 10
200+ P, 80-100 C, 30-50 F

Calories are only 1600 approximately.

example of my day would be:

1/2 cup of oatmeal, 1 tsp of br. sugar
1 scoop of protein

mid morning banana

lunch chiken breast with spinach
1tbsp of light balsamic

afternoon snack, mac apple w/ protein shake

after work 1 cup of egg whites and a 1/2 cup of oatmeal

workout

post workout shake.

chicken breast with broccoli or spinach