Hello, I recently came upon this board and after reading through many, many threads decided to create my own journal in hopes of getting some critques and feedback.
Some background: I am an 18 yr old male college student. I run on my school's cross country and track teams competitively. I typically run 50-60 miles per week and lift 6 days a week (split upper/lower body days).
Right now I am 5 ft 9 inches tall and weigh 135, despite my low weight I am fairly muscular and strong for my size.
My goals are to optimize my overall health and fitness, to improve my functional strength and endurance (running orriented), and possibly to add 5-10 lbs of lean muscle mass (over a long period of time).
Lifting wise I alternate upper body and lower body days, taking fridays off.
My upper routine is something like this:
4 sets bench press (until failure, if I reach 12 reps without failure I start over with higher weight, between each set I take a 1 minute rest)
4 sets lat pulls (until failure, same as above)
4 sets military press (until failure, same)
4 sets seated rows (until failure, same)
2 sets of 15 flys
2 sets of 15 dumbell curls
2 sets of 15 tricep extension
2 sets of 15 preacher curls
3 sets of dips (each set until failure)
My lower routine:
4 sets squats (until near failure, never acheiving more than 12 reps, 1 min rest)
4 sets deadlift (until near failure, same as above)
3 sets of 10 straight leg deadlift
3 sets of 10 weighted lunges
3 sets of 10 leg extension
3 sets of 10 leg curls
3 sets of 10 calf raise
Each workout takes me roughly an hour to complete.
I also do a 30 min ab workout on upper body days consisting of:
4 sets of 10 russian twists with a 25lb plate on a steep incline
3 sets of 10 weighted situps on a steep incline
3 sets of 10 back extension
3 sets of 12 horizontal leg raises.
As I said I also run anywhere from 5 to 12 miles depending upon the day. Typically two of these days are high intensity running (a race, an interval workout, a tempo run).
However being a freshman college student mantaining a healthy deit is difficult. In my room the only cooking device I am allowed is a microwave, I have very limited fridge and freezer space, and don't have my own car so I cannot frequent grocery stores. Not to mention the cafeteria doesn't over that many good choices.
An example of a typical days eating:
breakfast:
3x packets of microwaved instant oatmeal
16oz of skim milk
banana
snack:
100% whole wheat bagel
apple
after lifting:
16oz skim milk
orange
lunch:
baked/grilled chicken or fish (depends what the cafe has)
vegetables or salad (depends on cafe again)
before running:
1x packet of mircowave oatmeal
apple
dinner:
sandwich (whole wheat bread, turkey, lettuce, and tomato)
vegetables (depends on the cafe)
16oz skim milk
fruit (apple, banana, orange, or peach... depends whats available)
I also probably consume a gallon+ of water throughout the day.
I am looking for some more meal options that either don't need to be refridgerated or can last a long time in the fridge. Any advice on anything is appreciated. thanks.
Some background: I am an 18 yr old male college student. I run on my school's cross country and track teams competitively. I typically run 50-60 miles per week and lift 6 days a week (split upper/lower body days).
Right now I am 5 ft 9 inches tall and weigh 135, despite my low weight I am fairly muscular and strong for my size.
My goals are to optimize my overall health and fitness, to improve my functional strength and endurance (running orriented), and possibly to add 5-10 lbs of lean muscle mass (over a long period of time).
Lifting wise I alternate upper body and lower body days, taking fridays off.
My upper routine is something like this:
4 sets bench press (until failure, if I reach 12 reps without failure I start over with higher weight, between each set I take a 1 minute rest)
4 sets lat pulls (until failure, same as above)
4 sets military press (until failure, same)
4 sets seated rows (until failure, same)
2 sets of 15 flys
2 sets of 15 dumbell curls
2 sets of 15 tricep extension
2 sets of 15 preacher curls
3 sets of dips (each set until failure)
My lower routine:
4 sets squats (until near failure, never acheiving more than 12 reps, 1 min rest)
4 sets deadlift (until near failure, same as above)
3 sets of 10 straight leg deadlift
3 sets of 10 weighted lunges
3 sets of 10 leg extension
3 sets of 10 leg curls
3 sets of 10 calf raise
Each workout takes me roughly an hour to complete.
I also do a 30 min ab workout on upper body days consisting of:
4 sets of 10 russian twists with a 25lb plate on a steep incline
3 sets of 10 weighted situps on a steep incline
3 sets of 10 back extension
3 sets of 12 horizontal leg raises.
As I said I also run anywhere from 5 to 12 miles depending upon the day. Typically two of these days are high intensity running (a race, an interval workout, a tempo run).
However being a freshman college student mantaining a healthy deit is difficult. In my room the only cooking device I am allowed is a microwave, I have very limited fridge and freezer space, and don't have my own car so I cannot frequent grocery stores. Not to mention the cafeteria doesn't over that many good choices.
An example of a typical days eating:
breakfast:
3x packets of microwaved instant oatmeal
16oz of skim milk
banana
snack:
100% whole wheat bagel
apple
after lifting:
16oz skim milk
orange
lunch:
baked/grilled chicken or fish (depends what the cafe has)
vegetables or salad (depends on cafe again)
before running:
1x packet of mircowave oatmeal
apple
dinner:
sandwich (whole wheat bread, turkey, lettuce, and tomato)
vegetables (depends on the cafe)
16oz skim milk
fruit (apple, banana, orange, or peach... depends whats available)
I also probably consume a gallon+ of water throughout the day.
I am looking for some more meal options that either don't need to be refridgerated or can last a long time in the fridge. Any advice on anything is appreciated. thanks.