Thread: Hey guys, Brisbane 22yo PT

Hi there,

Im a 22yo Male grew up Parkes NSW. Have spent 2 years in Canberra studying Sports Management and playing Rugby and 3 years in Manly running my own PT business and playing league. Moved to Brisbane at the start of this yr, am a Manager at a pub and start uni (bachelor physical health & education) in March.

Im 190cm and 92kgs. Can see some definition in abs but not too much.

Had a knee reco late July 2009 and would say im back to 90% strength atm.

GOALS - LEAN MUSCLE MASS/SPORT PERFORMANCE

I do weights 5 times a week:
Mon - Legs & Abs
Tue - Back
Wed - Chest & Abs
Thu - Shoulders & Deadlifts
Fri - Arms & Abs

I am trying to get at least 3 cardio sessions in a week either boxing, morning stair sprints, or 30 min jogs

Diet normally looks like:
Breaky - Oats with honey & skim milk. 6 egg whites 2 yolks

Snack - cottage cheese & kiwi fruit

Lunch - Chicken breast, brocoli & beans, brown rice

Snack - 2x90g tins tuna, 6 ricecakes

Dinner - Salmon or Kangaroo or steak with salad

B4 Bed - Protein Shake

I dont weigh or count any of my meals.

With weights I am doing high reps 15, medium to heavy weight, and a 5 second pause every 3 reps. Every first exercise after I warm up one set will be 6 reps max and power.
Next month will lower reps and heavier weight.

I take multi vitamins and fish oil. But would love some recommendations for other supplements and timing etc.

Any help or criticism would be appreciated.

Hey mate, good intro!

Welcome to SM

Where in Brisbane are you?

Tim