bereanseeker
New member
I 29M, 165 cms, and 72 kgs. Goal to gain muscle and get fit (probably flat tummy!)
My workout:
I had hand injury (boxer’s fracture, my right hand pink finger bone got dislocated) this feb, surgery done, cast removed this march, doctor advised not to lift any weights for three months . However i am continuing with normal activities as the below
1. Jumping rope (medium speed) - 200, 200 and 100 reps
2. Jumping jacks - 50x3 (i assume you guys know the notation)
3. Squats - 50 x 2-3 (when i am over enthusiastic or had a good sleep i do 3 sets
)
4. Bench/wall pushups (a mediocre level, as i am not allowed to regular pushups) - 50x 2
5. Crunches - 20x2
6. Leg raises - 15x3
7. Plank - 1 min
8. Side plank - 30 secs each
9. Bicycle crunches - 15x3
DIET:
1. Pre workout: water and a banana
2. Post workout: 2 boiled egg whites
3. Lunch: brown rice - vegetables usually but taking chicken 100gms per meal thrice a week
4. Snacks: usually fruits, marie biscuits
5. Dinner: millet dosas or roti with usual vegetables curries
Allergies: none,
Likes/dislikes: none
Indulgence: nothing really, when i usually take a hot chocolate in the evening if outside
Sleep:
6 hrs max, light sleeper
Any recommendations are welcome, i am thinking to take chicken regularly 200 gms per day and also gold to plus + whey protein concentrate from nakpro daily
I know i may be late to fitness journey my formative gym years never concentrated on diet, i learnt lesson hardway. However, i do want to restart the journey and pursue it
If flair doesn’t match to content, just ignore it
Thanks in advance
My workout:
I had hand injury (boxer’s fracture, my right hand pink finger bone got dislocated) this feb, surgery done, cast removed this march, doctor advised not to lift any weights for three months . However i am continuing with normal activities as the below
1. Jumping rope (medium speed) - 200, 200 and 100 reps
2. Jumping jacks - 50x3 (i assume you guys know the notation)
3. Squats - 50 x 2-3 (when i am over enthusiastic or had a good sleep i do 3 sets
)4. Bench/wall pushups (a mediocre level, as i am not allowed to regular pushups) - 50x 2
5. Crunches - 20x2
6. Leg raises - 15x3
7. Plank - 1 min
8. Side plank - 30 secs each
9. Bicycle crunches - 15x3
DIET:
1. Pre workout: water and a banana
2. Post workout: 2 boiled egg whites
3. Lunch: brown rice - vegetables usually but taking chicken 100gms per meal thrice a week
4. Snacks: usually fruits, marie biscuits
5. Dinner: millet dosas or roti with usual vegetables curries
Allergies: none,
Likes/dislikes: none
Indulgence: nothing really, when i usually take a hot chocolate in the evening if outside
Sleep:
6 hrs max, light sleeper
Any recommendations are welcome, i am thinking to take chicken regularly 200 gms per day and also gold to plus + whey protein concentrate from nakpro daily
I know i may be late to fitness journey my formative gym years never concentrated on diet, i learnt lesson hardway. However, i do want to restart the journey and pursue it
If flair doesn’t match to content, just ignore it
Thanks in advance