Back To Training

[Asrar]

Just my two cents but diet seems massively under on protein, lacks quality carbs overall, cut the chocolate you don't need it! You are what you eat after all!

Your training needs looking at looks half arsed in all honesty.

Are you getting stronger?
Are you getting leaner?
What are your overall goals?
Do you think you're getting there?
Who does your training plan?
Who does your diet?
Do you actually track macros?

I am getting stronger. I am not getting leaner because I am bulking but not putting on too much fat.
My overall goal is to put on as much muscle mass as possible. I did my own training plan. I dont have a PT yet but will get one soon.
I did my diet myself lol.
I use myfitnesspal to track my calories and macros. I am eating around 190-200 grams protein a day. I measure my food using a food scale.

 

[Sjundea]

I am getting stronger. I am not getting leaner because I am bulking but not putting on too much fat.
My overall goal is to put on as much muscle mass as possible. I did my own training plan. I dont have a PT yet but will get one soon.
I did my diet myself lol.
I use myfitnesspal to track my calories and macros. I am eating around 190-200 grams protein a day. I measure my food using a food scale.

Maybe I'm wrong re:protein can't see how there is that much in just the pictures of your 4 meals but I stand corrected!

 

[Asrar]

Maybe I'm wrong re:protein can't see how there is that much in just the pictures of your 4 meals but I stand corrected!

You are not wrong. The pictures can be deceiving.

 

[plod]

Seem to eat a lot of bread as well don't you

 

[Robbie]

Show the MyFitnessPal pal screen shot?

If you're counting protein from bread, chocolate, rice etc...

 

[Asrar]

Seem to eat a lot of bread as well don't you

lol. I love my carbs. I am going to change it and buy some Sweet potatoes and eat more boiled rice etc. It is just more convienent to have the bread.

 

[Asrar]

Show the MyFitnessPal pal screen shot?

If you're counting protein from bread, chocolate, rice etc...

I will do

 

[Asrar]

 

[Asrar]

I was at my aunties house so one of the meal was guesstimate, I reckon I had around 200 maybe 210 grams protein. Fat was high because my aunt fries the food and I cant guess how much oil so I try to be accurate in the estimation.

 

[Robbie]

Show the foods?

 

[Mike In Trenning]

Your getting some good advice in here ,
some of your starting sets are 6-10 reps , you should be able to do 10 reps at least on the first excise

Drop the weight a bit , up the volume , doing a hamstring day for legs ? Don't be worried about your body parts growing, do calf press , leg extensions, lying leg curls as on session, squats for another

Also if you've sore wrists don't be doing heavy weights as in a weight U can only manage 6 on a set in , u might injure it

 

[Asrar]

Show the foods?

 

[Asrar]

Your getting some good advice in here ,
some of your starting sets are 6-10 reps , you should be able to do 10 reps at least on the first excise

Drop the weight a bit , up the volume , doing a hamstring day for legs ? Don't be worried about your body parts growing, do calf press , leg extensions, lying leg curls as on session, squats for another

Also if you've sore wrists don't be doing heavy weights as in a weight U can only manage 6 on a set in , u might injure it

Thanks, I try to keep my wrist straight and it only hurts on certain exercises.

 

[Sjundea]

Thanks, I try to keep my wrist straight and it only hurts on certain exercises.

Why don't you invest in some wrist straps?

Also work in 10-12 rep range, and really focus on muscle engagement as opposed to strength training if you're getting injuries.

You def don't need a ham day, a quad day, none of your muscles are over developed and nor would they become if you did a conventional leg day.

 

[Asrar]

Why don't you invest in some wrist straps?

Also work in 10-12 rep range, and really focus on muscle engagement as opposed to strength training if you're getting injuries.

You def don't need a ham day, a quad day, none of your muscles are over developed and nor would they become if you did a conventional leg day.

I have not a had a injury. It's just small pains here and there. Nothing serious.
I have been doing more mind muscle connection so for example on back day i use a thumbless grip and really try to pull with my elbows and squeeze the back.
I was wrist wraps will only hide the root cause of wrist pain and that using them will only weaken them.
2 years ago, I had to do physiotherapist because of overdeveloped anterior deltoids. That's what the physiotherapist told me she said your back needs more work because the front gets enough stimulation from other exercises.