Workout Recovery?

[Wes24]

I work out at home now but plan to join a gym sometime within the next few months. ZGzaZ, thanks for the great info. My sorta loose diet is as follows:

Breakfast- bowl whole grain cereal & rice dream or old fashioned oatmeal w/ a little maple syrup; and I usually add either half a banana or a few strawberries to either

Mid-Morning- one whole fruit during work hours or even when time is really restricted crackers or chips for some energy but I eat only veggie chips or whole grain crackers, off work I may have a bowl of cereal for this meal

Lunch- usually sliced turkey breast sandwich (all natural), organic lettuce, natural whole grain bread, perhaps a condiment like organic mustard, maybe a few drops e.v. olive oil; no sugar added applesauce, or whole fruit and baby carrots

Mid-day- whole fruit again (pear, apple, plum, etc), crackers or something small if I'm rushing, at home I may eat salad or potato

Dinner- lately it's been brown rice pasta or whole wheat pasta with organic sauce and 4 sliced mushrooms or no sauce just olive oil, organic potato, slice of whole grain bread maybe, it varies though, sometimes just a salad, slice of bread and tomato

Evening 'Snack'- bowl of cereal or pumpkin seeds, roasted soybeans, etc.

At times I will buy soy 'ice cream' as a dessert or organic cookies, but I try to do that as little as I can because once I start eating those sweets I have trouble stopping. I drink a minimum of 8 glasses of water a day. I don't know what my daily caloric intake should be and some of what I've read in books for figuring it out has confused me. I don't want to count every calorie but have some idea of what I should take in.

 

[gettnlarge01]

breakfast-6eggs[eggbeaters] and oatmeal/mid-morn snack-yogurt with protein shake/lunch-chicken breast with brown rice/mid daysnack-PBJ sandwich[good peanut butter]supper-chicken breast,brown rice and some veggies/late night snack protein shake. You could start with something like this and adjust as needed. Keep track of how you feel[energy wise],and look[ adding fat].Try it for a few weeks and post back with an update.

 

[Wes24]

Thanks for the suggestions. I will try the diet gettnlarge. Should I still have the whey before and after working out? I want to post pics but it didn't work the first time I tried. I'll search around the board for some help. Thanks, and later.

Edit: I added a profile picture of myself. It's a start anyhow.

Oh, and here is my most recent workout. Please feel free to comment:

Bench press 80lbs x 2 sets x 6 reps
Barbell biceps curl 60 x 2 x 6
Front raises 10 x 3 x 10
Dumbell shrugs 25 x 2 x 10
One arm dumb. row 25 x 2 x 10
Barbell squat 60 x 1 x 6

And to warm my muscles up I did standing biceps curls 10 x 2 x 10 and 15 push-ups. If anyone has a workout that would go good with the diet gettnlarge suggested (though probably anything would be good), and that won't make me incredibly sore or injured, please post up. Also, I'll be doing my first leg workout Friday evening! Thanks

How come every time I try to edit my post it automatically inputs this html code shit and it screws up everything and I have to delete it. Annoying.

 

[fortunatesun]

Edit out the dumbell kickbacks in your first workout post now!
If certain parties that post here see that you will be on the receiving end of many opinions.

zGZaZ is right about concentrating on the basic compound lifts. I realize that when you first start working out it's fun and probably necessary to try all kinds of different stuff but the truth is the sooner you get a clear picture of how to organize your program the faster you will start acheiving the results you want. If you haven't done so already check out the Training Information sticky near the top of the Weight Training page. There's many links there to well thought out programs and the reasons for doing them. This will help you get off on the right foot.

Also, gyms are great but if you have weights, a bench, and a rack then you have everything you need to get the job done. Muscles don't know the difference- the weight feels the same to them whether you're using a simple home set up or expensive machines. It's the effort that counts. That, and eating right.