Played higher levels of hockey through high school, that always kept me in shape then. Now starting my fourth year of college (I go to a school where I wasn't nearly good enough to even make a club team, so no more hockey), I'm deciding to really get back into decent shape. I'm not particularly out of shape, I don't think I ever was above 20% body fat, and I don't binge on sweets much. But the 6-pack is gone and the outlines of most muscles aren't nearly as defined, kinda want to get those back. I'll admit part of my reason for wanting to get it back is for the females, but I also do like being in shape, as I do a lot of misc outside work where being in better shape would really help out.
So for the first week back, I benched 135 and squatted 225. The squat I know I could get over 300 pretty easy, I have a really lopsided body build from playing hockey growing up (every day is legs day), so I want to be focusing more on upper body.
I only have time to hit the gym for about an hour or 2 a day, Monday-Thursday (always out of town or working 14 hour shifts on the weekends), but my routine, at least for now, is as follows:
Monday - Upper body barbell workouts (Bench, rows, curls, military press, tri-pull, lat pul, peck flyel)
Tuesday - Lower body (Squat (will alternate between front and back), dead lift, ham curls, calf raises)
Wednesday - Cardio day (combo of bike, elliptical, jump rope, interval sprints, etc), goal is Heart rate over 160 for 30 mins
Thursday - Upper body dumbbell workouts (basically same as Monday, but with dumbbells instead of barbells for more isolation and balance, and pull-ups)
Doing abs, medium intensity, every day for now.
I work second shift, so I usually go earlier in the day (around noon, give or take an hour)
Usually wake up and eat a bowl of granola cereal, banana, and some Chobani greek yogurt, and a cup of green tea. After I get back from the workout I have a protein drink with the Cytosport stuff (extremely cheap at my local Costco, bout $.50/serving)
For supper I usually eat at work (I'm a cook in a nursing home, so the food isn't too bad. Mostly real ingredients, no fake sugars and fairly low amounts of sodium), and I save a lot of money by eating there, and I'd like to keep it that way.
For what it's worth, I'm about 5' 10", 180 lbs, can fit into 32" waist pants, probs closer to 33" without squeezing. Friend thinks I'm about 15-16% body fat, would like to get down to 12, maybe lower. I'm giving up my regular weekend drinking for a while, because I know I consume like 3000 calories from just booze on the weekends.
Just wondering, is there anything I could do better, or for the most part is this a pretty good plan for starting out. I'm not going for 100% most efficient gains, but want to be able to see a difference a few months down the road (I know results don't happen overnight, usually takes ~3months to see any noticeable differences)
I don't drink pop really at all, I know that's a really bad one for health.
Also, is it true that being more sexually active will actually be better for muscle gain?