Updated Jan, 24th 2013
Okay so I shared these on the group, but I guess we're supposed to list them here as well, so my goals are:
1.) Body Fat% is currently at about 20% I'd like to be at 16%
2.) Bench 95lbs (currently at 75lbs), squat 195lbs (currently at 145lbs), deadlift 195lbs (currently at 130lbs) by Summer. End of May, early June. Doing Stronglifts currently.
3.) I'm hoping to see more definition in my abs. I don't think measurement will go down substantially but i'd like to see the vertical outline of a six pack by summer, six pack by end of 2013.
My current work out routine:
Monday - OFF DAY. Rest & Relax,.
Tuesday - SL 5x5
Wednesday - Interval Running (1-1.5 miles) Working for speed
Thursday - SL 5x5
Friday - 1 mile easy run
Saturday - SL 5x5 ...this is always the day I push
Sunday - Long Run, increasing a mile every week (currently at 3, going for a half marathon in April)
Still need to figure out exactly what my calorie intake should be so that I can lean out and keep my muscle mass at the same time (or gain some). And what the macro breakdown should be. Any suggestions are very welcome.
According to the SL 5x5 I should be eating 3000+ calories, but I'm not trying to "bulk" per say. My BMR is about 1270 calories... I'm currently at about 2000 daily intake but my macros are off I'm pretty sure. Suggestions??
Example workout of my 5x5 routine: