Since i have always been pretty self concious about my body i decided to start Training on April 9th 2019.
This picture is me 2 months into Training in comparisson to me Training for 10 months.
I'm 18 years old, my weight is 64kg or 141lbs in both pictures and my height is 171 cm.
When i First started Training i used to do an upper body/lower body Split Training only doing some machines in my gym to get into Training but then soon after started doing a Push/Pull/Legs Split twice a week.
Mondays is push where i do
Bench Press: 4 x 6-8 reps
️Incline Benchpress: 4 x 10 reps
️ Chest Fly: 3 x 12 reps
️Overhead Press: 4 x 10 reps
️Lateral dumbbell raise: 3 x 12
️Rope Push down: 3 x 12 reps
️Triceps kickback: 3 x 12 reps
Tuesday is pull:
️Lat pulls: 4 x 10 reps
️Barbell Rows: 4 x 10 reps
️Dumbbell Rows: 3 x 10 reps
️Barbell shrugs followed by a superset of Seated cable Rows: 3 x 12 reps
️EZ-Bar Curls: 3 x 12 reps
️Incline Dumbbell Curls: 3 x 10
️Face Pulls followed by a superset of Rear Delt Dumbbell Raises: 3 x 10 reps
Wednesday is legs:
Barbell Squat: 4 x 10 reps
Stiff Leg Deadlift: 4 x 12 reps
go a little lighter on the weights so you can feel your
hamstrings better.
Leg Extension: 3 x 10 reps
Lying Leg curl
3 x 10 reps
Standing calve raise:
5 x 10 reps
I also have some homegym replacement exercises with resistance Bands on my Instagram, which you can find on my reddit Profile.
The first months of Training were pretty chaotic and my knowledge of nutrition was non existent.
However after like 4 months of Training i started learning more about nutrition and now am pretty happy about my Nutrition knowledge.
I have achieved most of my progress by eating around 2600 calories and 141g of protein a day.
Im also aiming for 10g of fiber for every 100g of carbs i eat so i get my vegetables and fruits in.