for the first 7 months i did full body workouts.
since then ive moved to training indiviual muscles
i train whatever muscle group feels good to train that day. so if my legs are feeling sore from squats then i wont do back that day, i’ll do chest for example.
leg day - squat, lunges, calf raises
chest - bench, incline dumbell presses, dumbell flies
shoulders - military press, overhead dumbell press, arnold press.
back - deadlift, one arm dumbell rows, cable rows
i kinda just squeese bi’s and tri’s in to the end of a session whenever they feel ok to train
I go to my uni gym which is fairly average, but i have everything i need.
When i first started training i’d train about 3 times a week, then after about 6 months it moved up to 4 times. For the past 2 months its been 6 days. I try to train every day and take a rest whenever i have a really busy day so struggle to make it, but this works out to 6 days a week.
Stress is pretty average, i’m a student so don’t really get stressed apart from maybe 2 weeks a year when i have exams.
I train at 7.30am each day as my gym gets ridiculously busy throughout the day, and during the evenings. i get about 6 hours sleep on an average night.
for the first 5 months my eating was pretty bad, i tried to eat clean and just didnt eat enough calories. then for the next 3 months i overcompensated as ate a lot but a lot of it was processed.
currently my diet looks like this:
7am - protein shake + banana
7.30am - train
8.45am - protein shake
9am - steak
11am - chicken with 50g brown rice
4pm - 4 beef burgers with cheese
8pm - tin of tuna
10pm - half tub of cottage cheese or a protein shake
i’d appreciate any advice you or anyone could give, thank you!