I was hoping the pros here could help me with my regimen. I've been on this for the past 5 weeks and so far it has been effective, but not quite as much as I'd want it to be. I've seen people do wonders in much shorter periods of time. So I want to hear opinions on what I could improve on this.
I had given myself a total of 8 weeks before I made changes to this routine. A bit of a background, I'm not new to weight training; I was just very much in-and-out of the gym during the past 1 year during which my waist went from 32" to 36". It's now 34". My overall goal has been to bring my waist back down to 32" and put on at least 7kgs/15lbs of muscle in the next 12 weeks (which is quite generous of me), but I don't seem to be getting there. What would you recommend?
Body fat: ~19% (based on an electronic fat monitor)
Height: 5 feet 8 inches
Age: 29 yrs
Body fat: ~16% (based on an electronic fat monitor)
Height: same as before
Age: 29 yrs
I jog early every morning (except Sundays). On workout days (Mon, Tue, Thu & Sat) I do about 5.5 km/3.4 miles in 40 minutes. On non-workout days (Wed & Sat) I do about 7 km/4.35 miles. The idea behind jogging was that I lacked stamina, even 8-10 stairs got me out of breath. And I had also packed inches around my waist - my body fat was up to 20%. These stats are what I am currently doing. I started off with something much lower than this.
I have been following the push-pull routine for the past 5 weeks. I started out with major primary compound exercises but then added some isolated exercises like pec-deck because I really feel that my chest is lagging. So pull is Mondays and Thursdays and push is Tuesdays and Fridays. The aim is to increase weights by about 10% every other week. And so far I've made mixed progress here.
Been pretty consistent with taking in at least 255 grams of protein a day (based on my body weight). These come from meat, protein supplements and eggs. This is what it kinda looks like -
Morning (after jog): 7 egg whites + 1 whole egg + 100g low-fat cottage cheese + 6oz low-fat milk with tea for flavor + 2 slices whole wheat bread
Workout: 1 scoop protein shake + 4oz low-fat milk
Post-workout: 1 scoop protein shake + 4oz low-fat milk
Within 1 hour of workout (workout days): 250g of beef + 1 cup whole wheat pasta
Non-workout days: 250g of steamed chicken with vegetables
Early evening: 7 egg whites + 1 whole egg + 100g low-fat cottage cheese
Night: 250g of steamed chicken with vegetables
Before sleep: small handful of almonds & walnuts
Sundays are cheat days. I pretty much indulge in everything with some decency. For example, my last meal of the day will not be carb-heavy and I will still try to take in as much protein as possible.
I take Optimum Nutrition Gold Standard Whey protein as my protein shakes. Other than that, I am taking general multivitamins (Centrum) and Seven Seas fish oil. I am also taking Optimum Nutrition 2222 amino acids 30 minutes before meals and 30 minutes before and after workouts. I live in Pakistan so trying to get a hold of Biotest products is expensive since you have to get them shipped and pay customs. We have GNC here so the supplements are pretty much of reliable quality. I'm on fixed income with a family to support, so I try to keep my supplement expenses to a minimum. IÃ¢??m thinking of starting Zinc to boost testosterone, because these days I feel like I'm losing my energy. Might be the heat as well - it goes up to 47C/116F on good days and higher than that at times too.
Hoping you guys have some good advice/pointers for me. Looking forward to it.