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 Need advice on my workout/diet

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axtray
post Apr 16 2018, 11:11 PM

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Meal wise, seems fine.

Though for a newbie to start 6 times a week workout is kinda overkill. You're not letting the body enough time to recover. Any beginner strength program will suggest at least 3-4 times per week with the focus being building a good strength base before deciding to further pursue hypertrophy or strength.

I'd suggest you give yourself 2 to 3 months of basic strength training first.

And it's normal for 1 side of the body to be stronger than the other. Focus more on dumbbell workouts to overcome this
axtray
post Apr 18 2018, 05:26 PM

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QUOTE(encikhawk @ Apr 17 2018, 12:37 AM)
Thanks for your replies and warm welcome, About Macros and Calorie counting I'm not really know how to count it but I just do some counting using MyFitnessPal apps and here the example result from yesterday https://prnt.sc/j5zymm . Is that okay?
Also about my overall food intake I think that I not enough even for myself. Now I only eat just a small bowl of Rice with chicken breast, fish or vegetables. Everytime I feel like starving/craving/hungry I will just drink water to make my stomach feel full.
I spend 2 hours at the gym with 3 type of exercise 3 sets each. rest between 4-5min each set. I listed my exercise for a week on previous reply.
My calorie intake for a day is under 1500. I just start counting using apps. But my friend recommend me to take about 3000 calorie for a day if I want to look bigger  laugh.gif
For macros here is an example from yesterday result https://prnt.sc/j614hw .

I just bought ON GS protein shake & pre-workout from lazada btw should I take it for now or just keep it until a few months.
I just do 3-4 exercise with 3 set a day in 2 hour with 4-5 min of rest. I think I don't do so much of workout like the others in the gym.. I rest on the weekend.
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3-4 exercises, 4-5 minutes rest time (presumably busy looking at phone in between sets), 2 hours in total?

coupled with 6 times a week workout.

looking at your program, its kinda all over the place? You actually dedicated 1 day for biceps, which is a complete waste of time when you can use the day to rest instead.

You mentioned that you are eating under 1500 cals. Small wonders here why you're getting weaker.

seriously go find and follow beginner strength program. a quick google will show a few. Stronglift, Starting Strength, Phrak's Greyskul LP, Candito etc.

For the diet, I'd suggest to go on maintenance or slightly below TDEE (-300 cals). that will help to ensure that you do not lose strength and possibly getting noob gains.

This post has been edited by axtray: Apr 18 2018, 05:29 PM
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