Okay so I’ll start off by saying I’m new here. I did a bit of scavenging around to get an idea and the community itself seemed pretty awesome. Long story short I’m a medical student who used to be an athlete of sorts. I hit rock bottom during my surgery rotation and ever since (roughly 6 months ago) I have been taking lifting a lot more serious.
So so I started out with a basic get back into type of program. Full body three times a week. Switched to an upper low about 7 weeks in and after 6 weeks of that I did a modified “Colorado Experiment” which you can google if you like. Basically three different full body workouts that you rotate through every other day focusing eccentric (at least 5 seconds) and decreasing from 60s to 30s I’d rest at 5 seconds per week. It made a huge difference.
So why am I posting? Well basically I’ve spent hundreds of hours reading on Fitness and diet and have no one to talk with. I have been intermittent fasting for the entire 6 months, lifting full body every other day with an extra off day (Sunday) every other week as my body Recovery is pretty solid. Diet is for sure where I struggle the most because I get hospital food, can’t carry shakes around all the time or just can’t make it out of the hospital to get to my car but in reality I do pretty well I think (ish). So my questions.
Do you guys think I’m close to having some definition finally?
Am i I probably around 16% ish? Last time I checked it was 16 but I’ve been trying to bulk a bit (fairly clean)
aside from my obviously lagging chest where should I focus more?
Current staple lifts max’s are
Squat 365 x 6
DB Bench 95s x 6 BB 225 x 2
DL 365 x 2 (previous sciatic injury but working on it!)
BO BB Row: 225x6 double overhand
DB seated shoulder press 75 x 6
and ill also post post a picture from when I started and a few more recent (within the last two weeks) and I’d love to hear the feedback.
Height: 6,3
Wt: 200 was 165 at first picture
college pitcher playing weight 190-195
Edit: order was mixed up a bit I think you can intuitively see the progress. Thank you again!
