jellyquest
New member
I Started going to the gym on 31 Dec' 2018 and today it feels like I have actually achieved something in my life. Gym became my new life, never skipped a single day and never skipped a good night's sleep. Lots of mistakes were made and I learnt a lot from them.
Diet
My diet game has always been week. Even after joining the gym I didn't eat much nutrient rich food. Sometimes I did sometimes I did not.
I ate 5-6 times a day, 3 main meals and the rest being snacks (Heavily peanut buttered breads with 300ml of milk, eggs, etc) or sometimes proper meals. My main source of protein was always Milk, Yogurt (homemade), egg whites, pulses, etc.
I never ever ate any type of meat. I am not vegan but I dislike meat.
Supplements
I never took any other supplement other than Protein and Creatine.
I started using Whey Protein and creatine from June - July. In Oct I started taking Isolate Protein. Right now I am using Whey and stopped creatine.
Training and mistakes (mostly mistakes)
I trained single body part everyday and I still do that now. I only did the exercises that the Gym trainer told me.
I mostly exercised with the friends that I made at the gym.
I started training my abs from March and have been training them everyday since then.
In September I started to realise how bad (not so effective) exercises I have been doing since the beginning. In October I COMPLETELY changed my training schedule and started to understand how the body actually works. Until November I didn't even know which body part the exercises I used to do targeted.
One of the biggest mistakes that I made was that I never did many compound movement exercises like Deadlift, weighted squats and Overhead press. I started these exercises in mid October and these are my current numbers:
Deadlift - 150 KG × 2 rep max.
Overhead Press - 40 KG × 6 rep max.
Weighted Squats - 140 KG × 4 rep max.
Bench press - 90 KG × 6 rep max.
Looking back at how used to train it was just horrible. Sometimes the sets per body part used to go 30+ and this was repeated so so many times.
Also, I never ever did cardio even for 5 mins.
My current training schedule is:
Monday - Back + Middle and Lower traps w/Deadlift, Lower abs
Tuesday - Shoulder + Upper traps, Obliques
Wednesday - Legs w/Weighted Squats, Abs
Thursday - Triceps, Lower abs
Friday - Biceps + Middle and Lower traps, Obliques
Saturday - Chest w/bench press + Legs w/leg press, abs
It took me a week to come up with this schedule, it's probably not the best but it's perfect for me right now.
Misc
When I went to the gym I weighted 57 KG and now I weigh 73 KG.
I tried doing pull-ups on my first day and I was only able to do 3 half-assed pull-ups. But now I can do 35 clean pull-ups.
The photo does not do justice to my Obliques. The Obliques are the highlight of my body.
I will only keep on pushing and get only better.
Thanks to my gym buddies for getting me where I am today.
Thanks for reading.
Diet
My diet game has always been week. Even after joining the gym I didn't eat much nutrient rich food. Sometimes I did sometimes I did not.
I ate 5-6 times a day, 3 main meals and the rest being snacks (Heavily peanut buttered breads with 300ml of milk, eggs, etc) or sometimes proper meals. My main source of protein was always Milk, Yogurt (homemade), egg whites, pulses, etc.
I never ever ate any type of meat. I am not vegan but I dislike meat.
Supplements
I never took any other supplement other than Protein and Creatine.
I started using Whey Protein and creatine from June - July. In Oct I started taking Isolate Protein. Right now I am using Whey and stopped creatine.
Training and mistakes (mostly mistakes)
I trained single body part everyday and I still do that now. I only did the exercises that the Gym trainer told me.
I mostly exercised with the friends that I made at the gym.
I started training my abs from March and have been training them everyday since then.
In September I started to realise how bad (not so effective) exercises I have been doing since the beginning. In October I COMPLETELY changed my training schedule and started to understand how the body actually works. Until November I didn't even know which body part the exercises I used to do targeted.
One of the biggest mistakes that I made was that I never did many compound movement exercises like Deadlift, weighted squats and Overhead press. I started these exercises in mid October and these are my current numbers:
Deadlift - 150 KG × 2 rep max.
Overhead Press - 40 KG × 6 rep max.
Weighted Squats - 140 KG × 4 rep max.
Bench press - 90 KG × 6 rep max.
Looking back at how used to train it was just horrible. Sometimes the sets per body part used to go 30+ and this was repeated so so many times.
Also, I never ever did cardio even for 5 mins.
My current training schedule is:
Monday - Back + Middle and Lower traps w/Deadlift, Lower abs
Tuesday - Shoulder + Upper traps, Obliques
Wednesday - Legs w/Weighted Squats, Abs
Thursday - Triceps, Lower abs
Friday - Biceps + Middle and Lower traps, Obliques
Saturday - Chest w/bench press + Legs w/leg press, abs
It took me a week to come up with this schedule, it's probably not the best but it's perfect for me right now.
Misc
When I went to the gym I weighted 57 KG and now I weigh 73 KG.
I tried doing pull-ups on my first day and I was only able to do 3 half-assed pull-ups. But now I can do 35 clean pull-ups.
The photo does not do justice to my Obliques. The Obliques are the highlight of my body.
I will only keep on pushing and get only better.
Thanks to my gym buddies for getting me where I am today.
Thanks for reading.
