Plan B?
I’m on my third week of training now and seeing from my weight I don’t think I’ll be achieving my current goal (10lbs of muscle by September)… See, 3 days ago, I weighed myself again at the gym and found that instead of gaining weight I’ve dropped from 71.5 kg (~158lbs) to 70kg (~154lbs). My bf% was at 9% when I started, and judging from the definition I’ve gained I doubt thats increased either. I realized I need to start eating more. ALOT more. Infact, I think my current eating habits might be a bit undernourishing (sometimes skip breakfast, nice big lunch, light dinner, nothing else). From now on, I am going to try and eat every 2-3 hours, I should even try and get some whey protein as well since my diet isn’t very protein dense in general.
This is what my current workout looks like:-
Day 1: Chest and Biceps
Incline Bench 10 8 8 6
Flat Bench 10 8 8 6
Pec Fly Machine 10 8 8 6
Incline dumbell press 10 8 8 6
Barbell Curl 10 8 8 6
Preacher Curl 10 8 8
Dumbell Curl 10 8 8
Day 2: Back and Triceps
Single Dumbbell Bench Rows 10 8 8 6
Parallel Pulldown Machine 10 8 8 6
Lat Pulldown 10 8 8 6
Parallel Row Machine 10 8 8 6
Hyperextensions 3×10
Cable Tricep pushdown 10 8 8 6
Cable Tricep pushdown (reverse grip) 10 8 8 6
Tricep dumbbell extension 10 8 8
Day 3: Shoulders and Legs
Dumbbell Shoulder Press 10 8 8 6
Parallel Shoulder Press (machine) 10 8 8 6
Upright Cable Row 10 8 8 6
Rear Deltoid Fly Machine 10 8 8 6
Standing Side Raises 10 8 8
Leg press 12 10 8
Leg Extension 12 10 8
Lying Leg Curl 12 10 8
Calf Raise Machine 12 10 8
Inner thigh machine 12 10 8
Outer thigh machine 12 10 8
If anyone can help out with improving the workout (I know it needs it) or any other tips I’d appreciate it.-Zayd
