Thanks for bringing this thread back to life Sieg. One of my goals for this year was to weigh 170 with 10% body fat. I changed my work outs and diet and I'm liking the results. I've packed on some pretty serious muscle. I've gained strength, naturally. Five years ago I was bench pressing 100 lb dumbbells 10 times. In just over a month with my new work out routine, I'm already back to pressing them twice.
I've had the brute strength and a poor diet and decent physique for a majority of my young adult life. Nearly two years ago I started my serious study of nutrition and health. That led me to lose 35 lbs and get down to 159 lbs and by far the best aerobic fitness and lean muscle mass of my life. In the process, I lost a little to much strength and mass for my liking. Now, I've found a reasonable balance of strength, muscle/body fat, and aerobic fitness. It comes down to great nutrition, a round work out routine, and experience.
I'm lifting weights 3 times per week for 40 minutes with 45-60 seconds between sets. I usually perform 10 reps the first set and 3-5 on the 3rd set of that exercise. I'm running for 30 minutes a week. I have to admit I miss the additional running from my previous work out.
The biggest lesson I've learned throughout the years is nutrition is the biggest factor. The closer you get to your own personal ideal diet, the quicker you see results, recover, and feel great.
I've really grown to like the Tony Gonzalez philosophy on nutrition. His breakfast power smoothie is a home run and I like his whole food, plant based diet with lean meats in moderation.
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Todd
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