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This is for the bodybuilders on this site. Not for boxing purposes.
Ok, I'm definitely not an expert when it comes to weight lifting. I did a little in high school and throughout the years I've done some on and off. Over the past year I've decided that I want to be dedicated and I've been working pretty hard especially over the past 3-4 months. I've done about 2/3 of the P90X and my own workout routines. Lately I've pretty much done this:
Week 1: A different bodypart every day. Chest, Shoulders/Legs, Triceps, Biceps, Back. I usually do 5-6 exercises with about 8-10 reps, sometimes more and do bodyweight exercises to failure. I do abs twice a week as well.
Week 2: I'll do Chest/Back, Arms, Legs, and on a fourth day I do some different stuff like a lot of pushups, pullups, med ball throws, etc. Something like a conditioning day with weights.
I'll alternate between those workouts.
I've been trying to eat more as well but it's not enough I know.
for breakfast I'll usually have a protein shake with milk, whey, raw egg, berries, banana, oats, and pb. Sometimes I'll add cereal or a pb sandwich but not usually. I'll eat a couple pieces of fruit and string cheese as a snack and for lunch I'll usually take leftovers and if not just eat whatever we get at work. Maybe another fruit later and for dinner I usually eat chicken or pork chops or some kind of other meat with veggies, and mash potatoes and rice. Sometimes I'll make a milk/whey shake before bed.
For supplements I'll take creatine post workout, of course whey, multivitamin, and I was taking ZMA. I slept really well with it but that's about it.
Basically I'm dissappointed with results for as hard as I've been working. I'm 5ft7.5" and hover around 150lbs. I've gained about 3-5 pounds over 4 months and you can tell a difference but not too much. I'm still skinny and not very big.
I'm thinking of taking a weight gainer because it's really hard for me to eat any more than I do. I want to gain bulk and keep a low body fat %. Not body builder big but definitely a good size. I was thinking maybe like 165 would be good for me. I want to have decent abs as well.
For equipment I'm limited to home workouts right now as I don't have time for a gym. I'm a new father and work long hours. I workout from 6am-7am.
I have the following(I'm limited on how heavy my weights are)
A cheap 100lb barbell bench/set. Not enough weight but it's all I have.
Dumbells from 5-30lbs.
Bands
A homemade cable system, something like TRX but not as good. I can do several exercises with it though.
Iron gym pull up bar
13lb med ball
Heavy bag for boxing.
20lb weighted vest
That's about it.
Any suggesstions to acheive the results I want or is it even possible with my limited weights and inability to get to a gym? I've heard of the 5x5 or 3x5 programs but low reps doesn't seem like it works well for me because of the limited weight and inability to max out. I know I should eat more but it's really hard, that's why I was thinking a weight gainer.
If anyone has any suggesstions please help as it would be greatly appreciated. I used to box a little but now I just want to bulk up for a while and see how that goes. I'll probably get back into boxing in the future but just for fun nothing too serious.
Thank You
This is for the bodybuilders on this site. Not for boxing purposes.
Ok, I'm definitely not an expert when it comes to weight lifting. I did a little in high school and throughout the years I've done some on and off. Over the past year I've decided that I want to be dedicated and I've been working pretty hard especially over the past 3-4 months. I've done about 2/3 of the P90X and my own workout routines. Lately I've pretty much done this:
Week 1: A different bodypart every day. Chest, Shoulders/Legs, Triceps, Biceps, Back. I usually do 5-6 exercises with about 8-10 reps, sometimes more and do bodyweight exercises to failure. I do abs twice a week as well.
Week 2: I'll do Chest/Back, Arms, Legs, and on a fourth day I do some different stuff like a lot of pushups, pullups, med ball throws, etc. Something like a conditioning day with weights.
I'll alternate between those workouts.
I've been trying to eat more as well but it's not enough I know.
for breakfast I'll usually have a protein shake with milk, whey, raw egg, berries, banana, oats, and pb. Sometimes I'll add cereal or a pb sandwich but not usually. I'll eat a couple pieces of fruit and string cheese as a snack and for lunch I'll usually take leftovers and if not just eat whatever we get at work. Maybe another fruit later and for dinner I usually eat chicken or pork chops or some kind of other meat with veggies, and mash potatoes and rice. Sometimes I'll make a milk/whey shake before bed.
For supplements I'll take creatine post workout, of course whey, multivitamin, and I was taking ZMA. I slept really well with it but that's about it.
Basically I'm dissappointed with results for as hard as I've been working. I'm 5ft7.5" and hover around 150lbs. I've gained about 3-5 pounds over 4 months and you can tell a difference but not too much. I'm still skinny and not very big.
I'm thinking of taking a weight gainer because it's really hard for me to eat any more than I do. I want to gain bulk and keep a low body fat %. Not body builder big but definitely a good size. I was thinking maybe like 165 would be good for me. I want to have decent abs as well.
For equipment I'm limited to home workouts right now as I don't have time for a gym. I'm a new father and work long hours. I workout from 6am-7am.
I have the following(I'm limited on how heavy my weights are)
A cheap 100lb barbell bench/set. Not enough weight but it's all I have.
Dumbells from 5-30lbs.
Bands
A homemade cable system, something like TRX but not as good. I can do several exercises with it though.
Iron gym pull up bar
13lb med ball
Heavy bag for boxing.
20lb weighted vest
That's about it.
Any suggesstions to acheive the results I want or is it even possible with my limited weights and inability to get to a gym? I've heard of the 5x5 or 3x5 programs but low reps doesn't seem like it works well for me because of the limited weight and inability to max out. I know I should eat more but it's really hard, that's why I was thinking a weight gainer.
If anyone has any suggesstions please help as it would be greatly appreciated. I used to box a little but now I just want to bulk up for a while and see how that goes. I'll probably get back into boxing in the future but just for fun nothing too serious.
Thank You
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