bwestgat’s BodyBlog

I have actually been weightlifting for 15 years, but not seriously until more recently (within the last 2 years).

I am hitting the weights hard this year, trying to add 10 lbs of solid muscle naturally.  To do this I have a 4 day split workout where I work chest and shoulders one day, legs one day, arms one day, and back one day.  I fit in abs when I can and try not to do to much cardio (once or twice a week doing interval training for 20 minutes).  I always warm up to avoid injury (5-10 minutes). 

I am eating 6 meals a day.  Every meal must contain 30 grams or so of lean protien (eggs, chicken breast, lean beef, cottage cheese etc.), complex carb (brown rice, whole wheat pasta, whole wheat bread, etc.) except after my workout, and a fruit or veggie.  The only exception in to eat no carbs just before bed.  There are some recipes in my blog you can check out.  Drink lots of water, say 2 glasses of water before every meal.  Stay away from sugar its in everything, stay away from fat (unless its healthy like in salmon, etc) and stay away from salt.  Plan ahead.  You will only succeed if you plan ahead.  For example, tomorrow I know I will be having 2 eggs and 5 egg whites, oatmeal and half an apple for breakfast.  For my three lunches I have already made them the night before (3 fajitas) and before bed I will have some no fat cottage cheese mixed with no fat, no sugar yogurt and half an apple.  If you do not plan ahead you will fail.  You will get to work and go what should I eat?  And of course the only thing around is restaurant food and it is almost always bad for you. When you make dinner, make a lot of extra and store them in ziploc containers for next day lunches.  If you are on the road a lot then pack your lunches and breakfasts for a couple of days, get a hotel with a fridge, and carry your food in a soft thermous container with a freezer pack.
When you are in the gym, push it hard every day, get as intense as you can.  Have a plan for when you get the gym.  Visualize the entire workout before you get there and then when you do get there, balls to the walls, intense workout.  Best way to do this is to get a training partner with the same goals and discipline as you have.
It is not easy, but the rewards are fabulous.  Keep an eye on my posts and I hope to show you this works when I put on 10 more lean pounds.  Good luck and kick butt.