Hybrid88
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36 yo
180 lbs
5'8"
14% (as measured w/ skin fold calipers)
Although not nearly as important as my lift PR goals, my ultimate body weight goal is 210-220 @ 8-10%
Lift PR goals = 700lb squat, 700lb deadlift, and 400lb bench w/o the aid of suits/shirts.
My current workout routine is the conjugate method (aka westside). It consists of 4 workouts/wk, one dynamic effort and one max effort for the bench and squat.
I am including two calculations for BMR and TDEE. The reasons for which i will explain later.
8AM Sunday-8AM Wednesday
BMR= 1889.85
TDEE=2929 (1.55)
3PM Wednesday-8AM Sunday
BMR=1889.85
TDEE=3589 (1.9)
As a result of my job and work schedule there is a significant difference in my activity level, workout schedule, and meal regularity. I normally, when not on overtime, work wed-sat nights from 5pm to 6 or 7 am. My job involves walking up to 10mi per shift, pushing carts weighing up 400lbs, and lifting up to 50lbs. When not at work I try to spend as much time playing with my kids and wife as possible while balancing projects around the house or working on my hot rod. Two of my workouts fall on work days and two on off days.
Current diet:
Sunday-Wednesday
Try to get up by 4pm Sunday
Meal 1
1 cup oats
4-6 whole eggs w/ 1/4 cup of cheese and some hot sauce
2-3 cups of coffee black
Meal 2, 3, and 4 (depends on how long i can stay awake and whatever is leftover)
1 chicken breast or
6oz roast beef or
6oz fish (usually tilapia)
3/4 cup of black beans, kidney beans, yams or brown rice (cooked)
3/4 cup of green veggies (usually beans or mustard greens)
more hot sauce!
I try to get in one snack of 1/4 cup of nuts and 1/4 cup of dried fruit too.
Monday and Tuesday I am usually up for a full 16-18 hours and eat those same meals listed above (4 times) with a pwo shake. Currently using ON gold standard whey with 2% milk.
Wednesday-Sunday
meal 1
same as above
meal 3
same as meals 2-4 above or
tuna salad sandwiches made w/ 1 can of tuna 4 slices of wheat bread 2 slices of various cheeses 2 table spoons mayo and 2 table spoons relish
3/4 cup of fruit
6oz of blueberry yogurt
meal 2 and 4
ON pro complex gainer w/ 2% milk. I absolutely hate the fact that I drink these instead of eating a meal. I love to eat, but am lucky to get two five minute breaks in addition to my lunch break which is often no more than 20 minutes throughout the course of my shift which can last from 12-15hrs.
meal 5
same as meal 2-4 above.
180 lbs
5'8"
14% (as measured w/ skin fold calipers)
Although not nearly as important as my lift PR goals, my ultimate body weight goal is 210-220 @ 8-10%
Lift PR goals = 700lb squat, 700lb deadlift, and 400lb bench w/o the aid of suits/shirts.
My current workout routine is the conjugate method (aka westside). It consists of 4 workouts/wk, one dynamic effort and one max effort for the bench and squat.
I am including two calculations for BMR and TDEE. The reasons for which i will explain later.
8AM Sunday-8AM Wednesday
BMR= 1889.85
TDEE=2929 (1.55)
3PM Wednesday-8AM Sunday
BMR=1889.85
TDEE=3589 (1.9)
As a result of my job and work schedule there is a significant difference in my activity level, workout schedule, and meal regularity. I normally, when not on overtime, work wed-sat nights from 5pm to 6 or 7 am. My job involves walking up to 10mi per shift, pushing carts weighing up 400lbs, and lifting up to 50lbs. When not at work I try to spend as much time playing with my kids and wife as possible while balancing projects around the house or working on my hot rod. Two of my workouts fall on work days and two on off days.
Current diet:
Sunday-Wednesday
Try to get up by 4pm Sunday
Meal 1
1 cup oats
4-6 whole eggs w/ 1/4 cup of cheese and some hot sauce
2-3 cups of coffee black
Meal 2, 3, and 4 (depends on how long i can stay awake and whatever is leftover)
1 chicken breast or
6oz roast beef or
6oz fish (usually tilapia)
3/4 cup of black beans, kidney beans, yams or brown rice (cooked)
3/4 cup of green veggies (usually beans or mustard greens)
more hot sauce!
I try to get in one snack of 1/4 cup of nuts and 1/4 cup of dried fruit too.
Monday and Tuesday I am usually up for a full 16-18 hours and eat those same meals listed above (4 times) with a pwo shake. Currently using ON gold standard whey with 2% milk.
Wednesday-Sunday
meal 1
same as above
meal 3
same as meals 2-4 above or
tuna salad sandwiches made w/ 1 can of tuna 4 slices of wheat bread 2 slices of various cheeses 2 table spoons mayo and 2 table spoons relish
3/4 cup of fruit
6oz of blueberry yogurt
meal 2 and 4
ON pro complex gainer w/ 2% milk. I absolutely hate the fact that I drink these instead of eating a meal. I love to eat, but am lucky to get two five minute breaks in addition to my lunch break which is often no more than 20 minutes throughout the course of my shift which can last from 12-15hrs.
meal 5
same as meal 2-4 above.
