Hi guys,
My name is Copats Im 23 and Im from Australia.
I have been exercising and working out now for just over a year, I have gone from 65kgs to 85kgs in that time, but I think that most of my body mass would be fat with a little bit of muscle.
Im looking to bulk and tone, using no supplements, as I have promised my fiance that I would do it this way, and not take any risks with different types of supplements, I also am only looking to do it at home using dumbells, as I have not found a Gym that doesn’t try to upsell and get annoyed when I don’t buy supplements or personal trainers.
I have a training routine that I stick to, 3 nights a week, but it doesn’t seem to be getting me anywhere.
My routine is as follows:
Day 1: Chest, Shoulders, and Back
Chest:-
- Dumbell press = 3 x 10 reps
- Pushups = 3 x 10 reps
- Dumbell Pullover 3 x 10 reps
Shoulders:-
- Military Press 3 x 10 reps
- Bent over laterals 3 x 10 reps
Back:-
- Military press 3 x 10 reps
- One arm dumbell rows 3 x 10 reps
- Dumbell shrugs 3 x 10 reps
Day 2: Triceps, Biceps, forearms and waist
Triceps:-
- Pulley pushdowns 3 x 10 reps
- Lying french press 3 x 10 reps
- Close grip dumbell press 3 x 10 reps
Biceps:-
- EZ preacher curl 3 x 10 reps
- Alternate dumbell curl 3 x 10 reps
- Incline dumbell curl 3 x 10 reps
Forearms:-
- Wrist curls 3 x 10 reps
Waist:-
- Crunches 3 x 10 reps
- Reverse crunches 3 x 10 reps
- Oblique crunches 3 x 10 reps
Day 3: Legs
Legs:-
- Squat 3 x 10 reps
- Leg press 3 x 10 reps
- Leg curls 3 x 10 reps
Calves:-
- Standing calf raises 3 x 10 reps
- Seated calf raises 3 x 10 reps
I also have a food plan that I monitor, my food from day to day is as follws:
Breakfast:-
- 1 x Banana
- 2 x Eggs
- 1 x Bowl of Oats
- 1 x Coffee
Morning Tea:-
- 2 x Muslie Bars
- 1 x Cheese snack
- 1 x Custard cup
- 1 x Popper
Lunch:-
- 2 x tuna or salmon sandwiches
- 1 x cup of milo (4 heaped teaspoons)
Afternoon tea:-
- 2 x Muslie Bars
- 1 x Cheese snack
- 1 x Fruit cup
Dinner:-
- Large plate of vegies, meat and either cous cous, pasta, rice or noodles, along with an asian or indian sauce
Water:- I drink 2.5 litres of water per day, I usually drink 1 bottle at work, and the other I drink when I’m at home in the afternoon.
This is what I do, I guess I am just looking for some advice as to what I’m doing wrong, and why after all these months, I look the same just a little fatter.
Any imput is good, Im willing to scrap my current routine for a new one if it gets me results, my expectations are to have a nice muscular figure thats also powerful, I dont just want muscles for looks, I am willing to do what it takes, without sacrificing my promise to fiance.
Newbie
Copats.