Hi guys, I've just started my training routine and diet plan for a week now and planning to do so for the next 3-6 months.

I'd like some advise on what I can do to adjust my training routine to be more effective.

*I only workout at home with limited equipment (Dumbbells & adjustable bench). Am not planning to sign up for gym yet at the moment until I'm sure that I will continue to embrace this lifestyle after 3-6 months.

Goal: To gain lean muscle mass to 60kg and look better aesthetically. I'm not looking to be competitive/heavy strength lifting. Just aesthetically pleasing.

Info
Weight : 51kg/112 lbs
Body Fat % : 12%+-
Lean Weight : 100 lbs
BMR : 1500 calories
Target Macros : 2000 calories of which 150g protein, 240g carbs, 50g fats.

My Sample Daily Meal Plan


The Training Routine



Is my routine/diet optimal? I'm open to suggestions. Hope you guys with more experience than me can give a little advise on what should I change in my diet plan/routine for a more effective workout gains. Thanks!

*I'm not too worried about my diet right now as I just started it and will see how it goes in a few weeks time. My main concerns are my training routine.


Edit : Formatting.

This post has been edited by justordinary: Aug 6 2016, 08:40 PM

how did u come up with the figure for 150gms of protein?
quite a few here are going to tell u its too much.

for the dumbells, if u can do 3x12 means its abit too light already.
like with everything, its progression...so time to buy more weights.
the routine, wouldnt say its ideal...but for a beginner anything is a good start anyway.
then u can slowly modify the routine when the weights get heavier etc.

You'll be better of running a 2x frequency per week push pull split. Or atleast a push pull legs (not needed since u newbie).

Everyone and everywhere suggest 0.8g to 1g protein per pound of body weight. I am just curious and always like to know why. As long as it is within the TDEE, does the macro matter (not considering extreme case like 100% of the calories comes from fat)? I understand that protein help us retain muscle and repair, what happens if we go beyond 1g protein, let say 1.5g? everyone and everywhere say too much, but why too much?

because scientific studies has said its around the ideal.
in the end the body still needs a min amt of protein for maintenance which iirc is around 0.5gms/lb...no real maximum unless u got money to burn cos the excess just goes to waste...unless ur like some 100% carnivore

You waste money, protein is expensive. That's all.

Firstly, sorry i forgot to tell this in my main post. As I just started to workout, I'm using lightweights that I can handle to perfect my form first and for my muscle to get used to the sudden increase in workload before bumping up the weights.

I'm not sure if after bumping up the weights I can still handle a 3x12 routine. If i can't I'll lower it to 3x10. I have enough weights available at the moment. 2 adjustable dumbbell of 20kg each. I can barely even pick up a 10kg on each side yet.

Next on the meal macros, I planned it like this.

Lean body weight 100lbs. Target calories / day = 2000 calories.

Protein x1.5 = 150g = 600 calories
Fats x 0.5 = 50g = 450 calories
Remaining calories for carbs = 950 calories / 4 = 240g+-

I find protein easier to swallow/eat compared to carbs for my personal taste preference (i love meats and hate carbs) so i did a x1.5 plan since it's easier for me to eat.

However if i lower the protein to x1, should i bump up my carbs or fats?


I don't know what is a push pull split. Can i do it with the equipments i have ready? Thanks for the suggestion though I'll read up on it.


Thanks for the suggestion!

This post has been edited by justordinary: Aug 4 2016, 02:17 PM

Another suggestion, this is a simple concept.
If you play Counter Strike before, we are allowed to carry to guns. The big gun is your primary weapon and the hand gun is your secondary weapon. Which brings into the concept where
Compound exercise = Primary weapon
Isolation exercise = Secondary weapon

Primary weapon will always gives highest damage so you want to focus on compound exercise first, and start with them first in the workout session. Because they work on multiple muscles and burn the most energy, so you want to preserve your energy for compound then "squish" the remaining energy for isolations.

Thus, if you perform it in a reverse sequence, you wont be able to give your max effort to the compound, which is generally more beneficial to your growth.

This post has been edited by helven: Aug 4 2016, 07:46 PM

Noted. I didnt really know what does the exercises that i put in my routine does before this. All i did was youtube 'Best exercise for shoulders etc..'. I'll read up more on compound exercises and put them as priority in my routine.

0.8g to 1.5g (extreme) per lb is pretty a standard guideline on how much our body max can absorb per day. Maintenance is about 0.5g per lb.

Extra protein will be discharged out from the body, eg. via sweat / urine. Heavy bubbles in urine, super smelly sweat etc.
And this put some stress on the kidney as well, not recommend for long time.


Your protein is too much, lower it too 100g per day. Increase your carbs, your body need carbs to build muscle as well.

Well that if you eat real clean food (by boiling with water only).

Add some sauce & seasoning for better taste and that'll reduce ur protein.

Yeah i do get the heavy bubbles thanks for pointing this out.

I do add seasoning. Due to circumstances of work I may not be able to have the perfect diet 24/7 but i always try to hit my calorific and macro needs daily.

I like that you use the word routine.I have been working out for 4 years and work out routine has always been part of my life.I think if you didn't set routine and follow them,you will probably lose out as in skipping some days and eventually give up.There of course will be exception,some people who work out as they are naturally interested.If your not one who is naturally interested and want to continue work out for a good looking body,having routine is the best way to do it