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

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

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.

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.