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Did I Have A Good Meal Day And Gym Day?
so i’ve recently started lifting weights within the last 6 weeks or so, i really am not seeing any results, which is disheartening, but i’m motivated to change my body
this is what i did at the gym today
Monday (Emphasis on chest):-
Bench 4×5
Squats 3×8
Incline DB bench 3×8
Seated row 3×8
DB flys 3×8
DB shoulder press 3×8
Pec dec 3×8
(opinions on it)
and what i’ve eaten today
Breakfast: Oat Meal (Tablespoon Peanut Butter)
Snack: Protein Shake (PWO)
Lunch: Chicken with Egg White
Dinner: Salmon and Rice
Snack: Protein shake before bed
i’m not really seeing major results, if i keep up like this would you say i’d be well on my way to seeing them? Rate it? how do you think i did?
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Without knowing what your goals are it can be hard to give a precise answer but a few things jump out at me.
Workout:
Unless you are doing a full body routine, I would move squats to a separate day so you have energy to devote to that exercise. Also, if you are doing squats on a chest day, you’ll be too tired to give the other chest exercises the attention they deserve on that day.
The chest exercise selection is good. If you have a separate back day, I would move the the seated row to that day.
A common training split would be Day 1: Legs (quads, hams, and calves), Day 2: Chest/triceps, Day 3: Back, Day 4: Shoulders/biceps. There are many ways you can split your workout, this is just an example.
Nutrition:
I don’t know your current conditioning but I’m assuming you are a beginner looking to add muscle. If you are skinny, the calories seem to be a little low if your goal is to add weight. I would add some protein to your breakfast (eggs, protein powder) and maybe a piece of fruit. Make sure your PWO shake has some simple carbs along with the protein. You should add some carbs to your lunch (rice/potatoes). Carbs are not the enemy if you are looking to pack on the lbs. Dinner looks good, you can add veggies to that. Pre-bed shake looks good.
Six weeks is a very short time in the weight lifting game. You should see some results but don’t expect a total transformation. If you got stronger, look a little bigger or leaner, you are on the right track.
Terrible. Where are the fruit and vegetables?!