Just got starting strenght, I’m gonna read it whenever I have some spare time.
I never did deadlifts before but started just today.
Here’s my routine:
Monday - off
Tuesday - Biceps/triceps
Wednesday - Back/shoulders
Thursday - Chest
Friday - Legs/shoulders
Saturday - Legs
Sunday - Chest
Mostly close grip bench pressing (Thursday)
Flat/incline/decline bench press (sunday)
I am actually going to quit decline and incline and replace them with weighted dips and dumbell fly’s but I work at home and don’t have a dips station yet.
Improvised seated rows
Seated Dumbell Curls
Overhead Tricep Extentions
Out of lazyness I do the squats friday and the leg curls and extensions saturday.
I’m not too lazy in general and I time my exercise but squats are just a bit boring and tiring to do so that’s the reason why. Probably not the best option tough…
As for my diet, I eat mostly fish, rice and vegetables, the two main meals got a reasonable amount of fish, between 200 and 300g of fish.
Then I eat another two meals that consist of:
1 whey shake + oat and 1 banana(45g protein)
1 or 2 home made protein bars(20g+ protein each)
1 tuna can(14g protein)
A few slices of whole bread
1 portion of meat (14g protein)
In total, between 120g to 140g protein everyday I think.
I sleep about 5 to 6 hours daily.
I suspect I need quite some changes in both my routine, sleeping and diet.
As for the diet I can simply eat more, but for my exercise routine besides the chest, I’m kinda clueless about what I should change.