Now, unrelated to the above, I was hoping some Gaffers could give comments on my 5/3/1 routine and food intake routine that I started just last week. I'm assuming it's fine, but an extra look-over would be appreciated.
Age: 24
Height: 5'9"
Weight: 171 lbs, around 17-18% body fat
Goal: Weigh more, lift more, be bigger/stronger/healthier. No set weight maximum, but I'd bet that 200 is the most I could obtain at a healthy body fat %.
Comments: I've been lifting on/off for 5 years mostly doing SS with some extra isolation exercises. I fell off badly when I came to grad school two years ago, so I've lost a lot of strength since my peak, but also a lot of weight (was up to 185 lbs at my top).
5/3/1 (not including warm-ups, and this is week one, so following weeks will increase weight/decrease reps)
"A" Day
Squat: 2x5, 1x5+ (1x5+ means I'm doing one set for as many reps as I can; so far I'm hitting around 10-12 reps for the last set on all my lifts for week 1).
Barbell Lunges: 2x5, 1x5+
DB Side Bends: 2x5, 1x5+
"B" Day
Overhead Press: 2x5, 1x5+
Preacher Curls: 2x5, 1x5+
DB Shrugs: 2x5, 1x5+
10-minute HIIT (stationary bike)
"C" Day
Deadlifts: 2x5, 1x5+
Seated Rows: 2x5, 1x5+
Bent-over Rows: 2x5, 1x5+
"D" Day
Bench: 2x5, 1x5+
Tricep Pushdowns: 2x5, 1x5+
Seated Cable Pulldown: 2x5, 1x5+
10-minute HIIT (stationary bike)
I bike to/from my campus daily, which adds on about 2.5 hours of biking per week. I am a graduate student, so I am on-campus ~10+ hours/day 6-7 days a week and spend about 50% of my time seated and 50% of my time in my lab/on my feet. I do weeding and general yard work for about 2-4 hours/week.
Diet
As of a few weeks ago, I was eating around 1800-2200 calories a day, ~100-120g of protein and the rest carbs/fats. I cook 90% of my meals. Since starting 5/3/1 last week, I've upped my calorie intake to 2600-3000/day and am achieving ~180-220 g protein/day (so, around 1 g protein per lb of target body weight). Lots of veggies, fruits, lean meats, dairy, some protein powder, oatmeal, and beef. Easily more than 100 oz of water/day.
Any suggestions/comments would be very helpful and appreciated. I think I'm pretty solid here and now it's just a matter of sticking to the plan. I'm getting married in around 380 days, so if I lift 3 days a week, I'll have around 164 workouts to go between now and then. My plan is to bulk and lift like a madman between now and July-ish next year and if I'm feeling a bit too fatty-fat do some cutting before the wedding. If I'm feeling/looking good as-is, then I'll just keep on keepin' on.