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Hello,
4 months ago, I decided to be serious with my body and made workout & diet plan. In this post I am going to write the workout, diet and progress and also some pictures.
You are requested to through this post and suggest me what changes should I make in workout and diet to improve my body.
Age : 28
Height : 5.11 feet
Current weight : 71 KG
I am going to gym since last 2 years but not regularly but I started seriously since 4 months ago, unfortunately I did not take measurements & pictures but my weight was 63 KG and my weight never went above 65 KG.
My daily diet pattern is almost same as I am eating high calories food and I am not avoiding any fat and sugars which is causing too much belly fat now.
Below is my diet plan:
:: In morning ::
1 Apple
1 Glass Milk
1 Sandwich of 2 slice of bread with mixture of Butter, penut butter and little bit honey.
2 Rooti (wholemeal flour bread) small piece dipped in the bowl of tea. (eating this from many years).
:: Afternoon ::
1 bowl of porridge oats made in milk with chocolate powder.
3 egg whites
:: Evening ::
1 glass of banana & date shake made with 3 to 4 bananas & 2 to 3 dates.
2 slice of plain cake
:: Pre workout ::
Sometimes corn or sometimes sweet potato
4 bananas
:: Post workout ::
1 glass of whey protein shake.
3 egg whites
:: Dinner ::
1 plate of rice with chicken or beef curry.
-------------------------
I try to go to gym 4 days a week. And below is my workout plan:
I do 3 sets of each exercise with 12, 10 and 8 reps.
Monday (Chest Day)
Bench press, incline bench press, butterfly, pull over , bicep dumbbells, bicep preacher.
Tuesday (Shoulder Day)
military press, side raises, front raises, neck pull extension, bend side raises, tricep extension, tricep 2 hand dumbbell.
Wednesday (Rest Day)
Thursday (Bicep & Tricep)
Bicep rod, Bicep dumbbells on incline bench, arm hammer, bicep preacher, tricep push down, tricep dumbbell one hand, tricep kickback, back dips.
Friday (back & wings day)
Overhand Grip Lat Pull Down, seated row, t-bar, dumbbell row, leg raises.
Below are the measurements & pictures taken after 2 months and 4 months.
2nd November 2014
Weight : 69 KG
Forearms : 11
Bicep : 13.75
Chest : 37.5
2nd January 2015
Weight : 71 KG
Forearms : 11
Bicep : 14
Chest : 39
I have also attached pictures from the above days, 10 pictures are attached and below are the links for remaining two:
[FONT="]s16.postimg.org/pdue5aucl/2_5.jpg[/FONT]
[FONT="]s9.postimg.org/5fmdvr1gf/2_6.jpg[/FONT]
Please kindly suggest me the changes in diet and workout to improve my body.
Regards
Sajid Khan
4 months ago, I decided to be serious with my body and made workout & diet plan. In this post I am going to write the workout, diet and progress and also some pictures.
You are requested to through this post and suggest me what changes should I make in workout and diet to improve my body.
Age : 28
Height : 5.11 feet
Current weight : 71 KG
I am going to gym since last 2 years but not regularly but I started seriously since 4 months ago, unfortunately I did not take measurements & pictures but my weight was 63 KG and my weight never went above 65 KG.
My daily diet pattern is almost same as I am eating high calories food and I am not avoiding any fat and sugars which is causing too much belly fat now.
Below is my diet plan:
:: In morning ::
1 Apple
1 Glass Milk
1 Sandwich of 2 slice of bread with mixture of Butter, penut butter and little bit honey.
2 Rooti (wholemeal flour bread) small piece dipped in the bowl of tea. (eating this from many years).
:: Afternoon ::
1 bowl of porridge oats made in milk with chocolate powder.
3 egg whites
:: Evening ::
1 glass of banana & date shake made with 3 to 4 bananas & 2 to 3 dates.
2 slice of plain cake
:: Pre workout ::
Sometimes corn or sometimes sweet potato
4 bananas
:: Post workout ::
1 glass of whey protein shake.
3 egg whites
:: Dinner ::
1 plate of rice with chicken or beef curry.
-------------------------
I try to go to gym 4 days a week. And below is my workout plan:
I do 3 sets of each exercise with 12, 10 and 8 reps.
Monday (Chest Day)
Bench press, incline bench press, butterfly, pull over , bicep dumbbells, bicep preacher.
Tuesday (Shoulder Day)
military press, side raises, front raises, neck pull extension, bend side raises, tricep extension, tricep 2 hand dumbbell.
Wednesday (Rest Day)
Thursday (Bicep & Tricep)
Bicep rod, Bicep dumbbells on incline bench, arm hammer, bicep preacher, tricep push down, tricep dumbbell one hand, tricep kickback, back dips.
Friday (back & wings day)
Overhand Grip Lat Pull Down, seated row, t-bar, dumbbell row, leg raises.
Below are the measurements & pictures taken after 2 months and 4 months.
2nd November 2014
Weight : 69 KG
Forearms : 11
Bicep : 13.75
Chest : 37.5
2nd January 2015
Weight : 71 KG
Forearms : 11
Bicep : 14
Chest : 39
I have also attached pictures from the above days, 10 pictures are attached and below are the links for remaining two:
[FONT="]s16.postimg.org/pdue5aucl/2_5.jpg[/FONT]
[FONT="]s9.postimg.org/5fmdvr1gf/2_6.jpg[/FONT]
Please kindly suggest me the changes in diet and workout to improve my body.
Regards
Sajid Khan
