Hi guys, I have been training for month and now I need some advise to get more improvement.

Training Schedule:
Monday ：Chest + Triceps
1) Incline smith machine bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
2) decline smith machine bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
3) Dumbbell flat bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
4) Dumbbell Incline bench chest fly : 3 sets 12 (15kg) >10 (20kg) >8 (25kg) reps
5) Dumbbell flat bench chest fly : 3 sets 12 (20kg) >10 (25kg) >8 (30kg) reps
6) Chest dip : 3 sets 12 >10 >8 reps
7) Triceps rope pull downs : 3 sets 12 (20kg) >10 (22.5kg) >8 (25kg) reps

Tuesday : Back + Biceps
1) Pull up bar (until failure, normally 3 sets 8~10reps)
2) Pull up machine : 3 sets 12 (23kg) >10 (18kg) >8 (14kg) reps
3) Lat pulldown machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
4) Seated cable row machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
5) Dead Life : 3 sets 12 (40kg) >10 (50kg) >8 (60kg) reps
6) Barbell Row : 3 sets 12 (25kg) >10 (30kg) >8 (35kg) reps
7) Barbell bicep curl : 3 sets 12 (20kg) >10 (22.5kg) >8 (25kg) reps

Wednesday ： Legs
1) Barbell back squat : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
2) Dumbbell lunges : 3 sets 12 (20kg) >10 (25kg) >8 (30kg) reps
3) Leg press machine : 3 sets 12 (40kg) >10 (80kg) >8 (120kg) reps
4) Inner thigh machine : 3 sets 12 (40kg) >10 (50kg) >8 (60kg) reps
5) Thigh abductor machine : 3 sets 12 (40kg) >10 (50kg) >8 (60kg) reps
6) Prone leg curl : 3 sets 12 (23kg) >10 (27kg) >8 (32kg) reps
7) Leg extension machine : 3 sets 12 (40kg) >10 (50kg) >8 (60kg) reps

Thursday : Chest + Shoulder
1) Incline smith machine bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
2) Dumbbell flat bench press : 3 sets 12 (30kg) >10 (40kg) >8 (50kg) reps
3）Chest dip : 3 sets 12 >10 >8 reps
4）Bumbbell shoulder press : 3 sets 12 (25kg) >10 (30kg) >8 (35kg) reps
5) Side dumbbell Lateral Raise : 3 sets 12 (15kg) >10 (20kg) >8 (25kg) reps
6) Front dumbbell Lateral Raise : 3 sets 12 (15kg) >10 (20kg) >8 (25kg) reps
7) Reverse dumbbell lateral raises : 3 sets 12 (20kg) >10 (25kg) >8 (30kg) reps
8) Dumbbell shrugs : 3 sets 12 (35kg) >10 (40kg) >8 (45kg) reps

Friday : Back + Arms
1) Pull up bar (until failure, normally 3 sets 8~10reps)
2) Pull up machine : 3 sets 12 (23kg) >10 (18kg) >8 (14kg) reps
3) Lat pulldown machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
4) Seated cable row machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
5) seated dip machine : 3 sets 12 (40kg) >10 (45kg) >8 (50kg) reps
6）Triceps rope pull downs : 3 sets 12 (20kg) >10 (22.5kg) >8 (25kg) reps
7）Barbell bicep curl : 3 sets 12 (20kg) >10 (22.5kg) >8 (25kg) reps

* Daily weight training finish within 1~1.5 hrs
* Beside weight, I usually play badminton twice a week (around 1 hrs/day)

Diet：
*Normally I'll cook 4 meals every day (include morning DIY mass gainer shake)
*Comment ingredients : Chicken breast, lean meat, eggs, full cream yogurt, oat meal, spaghetti, brown rice, coconut oil, almonds and many kinds of veges & fruits.
*Water intake : 2~3 L (include water for shake)
*supplement ： whey protein & fish oil everyday. Additional multi-vitamins for the day I need to eat outside.
*Currently I am 175cm and 68kg. According to MyFitnessPal calculation, I'll eat as much as I can to reach 3000 Cal everyday for muscle gain. (395g carbs + 158g protein + 105 fats + etc)

Sleep ：
*I try to sleep as much as I can everyday. But normally I'll wake up by myself after 7hrs sleep.

I hope that I have given enough information, kindly give me some advise for me to make further improvement (MORE MUSCLE)

This post has been edited by WondererLife: Oct 11 2016, 10:49 AM


Attached thumbnail(s)

Try differend diet ratio like 45%(pro)-35%(carb)-20%(fat).

From your diet 395g carb 158g pro 105g fats to 3000 calories is about 50%carb-20%pro-30%fats

btw nice body ts im hard to shredded easy to gain fats lol

I am no pro, but it looks like you do a lot of isolation work. Wouldn't it be more productive to have more days of compounds, especially squats and deadlifts? Also I wouldn't trust MyFitnessPal for how much you need to eat. Try using https://tdeecalculator.net to find out.

This post has been edited by laucy.my: Oct 11 2016, 07:34 AM

Do more compound lifts with progressive overload. Keep adding weight/reps every session.

/thread

Thanks for the comment, I'll try to figure out a new diet plan

Maybe I should add another section of squat on Monday , and Deadlift on Friday?

By the way, thanks for the calculator link, I found a lot of info there

there really isnt anything wrong with myfitnesspal, as u can input / retrieve the actual nutritional values supplied by the manufacturer.
like everything, its all a guide and u still need to monitor over a few weeks to see where exactly ur maintenance is.

Yr on the right track. Keep going. Aim for 1-1.5% increase in bw per month. I wouldnt be worry as long as yr getting stronger every workout.

Glad to know that, thanks

Juz saw u play badminton.... U might wanba cut down either yr training days or badminton. 7 days total aint doing yr body any help

Actually I play badminton during weekdays, It's like I go to gym at afternoon and play badminton at night on the same day (mostly Monday and Friday)
I'll take rest on both Saturday and Sunday

I was referring to the numbers they give you when you input your goals. I used it a few different times and every time I chose the losing 1kg per week option, it will limit me to 1200 calories regardless of height and weight so I am guessing it probably gives crazy figures for the rest of the options too.

at my own height and weight etc, if i input lose 1kg i get either 1500 or 1770 depending on activity level.
if ur expecting it to say 900-1000cals a day... then that is crazy numbers.
mfp may not be 100% accurate... but again it's just a guide and it's primary usage is as calorie tracker.
ppl should be proactive enough to find and adjust accordingly where their maintenance cal is...then use that figure in mfp as the starting point.
even whatever calculator u use out there is still as a guide and u still need to observe where ur maintenance is.

hi TS,
we have almost the same physique.
currently im facing the same situation with u as well.
my worry now is my tummy, which i think i need to eat more clean to reduce the fats and start doing some abs workout too.

im trying to improve on the red part, and the black part is currently stabile (according to the gym consultant)
but i still know that there is more room for improvement.

p/s: i started gym 5 months ago.

This post has been edited by vng69: Oct 12 2016, 12:41 PM


Attached thumbnail(s)

ditch abs workout (well u can do it once or twice a week) .... focus on proper nutrition.

I believe lean muscle and body fat are growing together,
so I am trying to clean bulk since the beginning to make sure the body fat gain as low as possible.

So if you want a leaner tummy but you don't mind to lose some muscle, try cleaner diet and more cardio.
If you want to cut down body fat and gain muscle, I think clean bulk is the way.

* if you need more help, maybe you can share your weekly workout routine and diet plan?


This post has been edited by WondererLife: Oct 12 2016, 05:22 PM

yeap, so for a leaner tummy (aiming fror 6 packs), im trying to eat clean as possible but still maintaining the sufficient amount of calories/proteins etc.
which gym u go to anyway?

Anytime Fitness @ Austin Heights, Johor

You are actually doing more than me. You don't even need THAT much stimuli as a beginner to grow.

And not being rude, you're weight training program is a joke.