Hi everyone. I have been checking this forum out for a time now and finally decided to write some. You guys seem to know what u are talking about so im gonna ask u to help me with this. I have been working out for 1 year know and im beginning to see results. But not as much as I expected though. So im just going to do the easiest thing, writing down how I train and eat and hopefully u guys can give me some advice on how to improve all of it. Oh, and btw
Ill be thankful for any answer!
My weightlifting program:
Forearms - Barbell Wristcurl 3*10, Reversecurl 3*10
Shoulders - Lateral raises 3*10, Arnoldpresses 3*10, Shrugs 3*10
Chest - Bench press 3*8, Bench press with dumbells 3*8, Pecdeck flyes in machine 3*10
Back - Seated Rows 3*8, Cable front pulldowns(lats) 3*8, Deadlifts 3*8
Legs - Squats 3*10, Leg extensions 3*5, Calf raises in the smith 3*10
Biceps - Barbellcurl 3*8, Dumbell curls(or hammercurls) 3*10, Concentrationcurls 3*10
Triceps - Lying triceps extensions 3*8, Pushdowns 3*8, Kickbacks 3*8
Waist - Kneeling crunches 3*10, Side bends with dumbell 3*8
So thats my weightlifting program, and here is how I eat approximate times:
3 Eggs, 4 black breads with hamslices, 1 banana,1 big glass of milk and
vitamines containing minerals and antioxidants.
1 can of tuna and 3 potatoes
17.00 Before training
Chicken with rice, or beef with rice. And my pre-training drink containing 25g whey protein and 50g maltodextrin
19.00 After training
My after-training drink, that also contains 25g Whey protein, and 50g maltodextrin. And I also eat a big meal of chicken with rise, or beef with rice.
1 can of tuna, and a big glas milk.
Btw Im 18 years old, my weight is 175lbs and i train Shootfighting 2/3 days a week too.