Well, after a few weeks of experimentation I've settled on a lot on a routine.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power Cleans
**2x8 Chin-ups

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B


I started today with workout B. My current lifts are:

Squat: 140
Standing Military: 65
Power Cleans: Didn't do today, having a friend teach me them next week.

Every workout each lift is being upped 5 pounds. On Tuesday and Thursday I'll do cardio.

My diet will be:

Breakfast 9:00 AM
2 egg whites...60 calories....12 grams protein....0 grams fat… 2 grams carbs
1 cup oatmeal...300 calories....10 grams protein...3 grams fat…54 grams carbs
2 slices wheat toast....160 calories...4 grams protein....0 grams fat…26 grams carbs
1 cup milk....110 calories....8 grams protein....2.5 grams fat…13 grams carbs


Snack #1 11:00 PM
˝ cup oatmeal 150 calories….5 grams protein….1.5 grams fat….22 carbs
Plain Yogurt 1 cup....137 calories...14 grams protein....0 grams fat….17 grams carbs
Protein Shake....370 calories...55 grams protein (12 grams BCAA)....6 g. fat…3 grams carbs

GYM 12:00

Snack #21:00
Weight Gainer....845 calories...41 grams protein...7 grams fat….6 grams carbs
Banana….200 calories….2 grams protein….1 gram fat….30 grams carbs


Lunch 2:00 PM
Chicken Breast 8 oz....220 calories...50 grams protein....2 grams fat….0 grams carbs
Brown Rice 1 cups...60 calories...12 grams protein...0 grams fat….140 grams carbs
Green Beans 1 cup....44 calories...2 grams protein...0 grams fat…8 grams carbs
1 cup milk....110 calories...8 grams protein....2.5 grams fat….13 grams carbs


Dinner 5:00 PM
Mother's choice, usually something good, pork chops, two vegetables, etc.


Snack #3 7:00
Protein Shake....370 calories...55 grams protein (12 grams BCAA)....6 g. fat…3 grams carbs




Snack #4 9:00
Cottage Cheese….116 calories….14 grams protein….5 grams fat….3 grams carbs
Protein Shake....370 calories...55 grams protein (12 grams BCAA)....6 g. fat….3 grams carbs


NONE of these totals count dinner since it varies. Slight variations may be made from day to day. Weight Gainer might be replaced with turkey and tuna on wheat with milk, small things like that so I don’t get bored with my food every day. I take fish oil with every big meal and flaxseed. I also snack on walnuts/mixed nuts through out the day and drink 1-2 gallons of water.
Calories...3678
Protein.... 342
Fat....40
Carbs…360

I will update my progress after every workout.
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To subdue the enemy without fighting is the highest skill." ~ Sun Tzu ~