Well, I have now (today) realized that the charts the professionals at Bodybuilding.com ask us to follow is the best.
I began the gym with normal food, supplements and only cardio. Then, I reduced the food and did only cardio. When the food was reduced and I was consistent in food habits I started doing weights. Then, gym was a bit expensive and I stopped. But I continued exercises using dumbbells at home. Till yesterday I did one day cardio and one day weights.
Today and now I realize that I must concentrate on one muscle group only. But with intensity. And I feel, one day of cardio in a week is good enough.
So, here is my schedule :-
Chest and back on day one. Pushups, bench press, shoulder lifts with dumbbells
Arms on day two. Bicep curls, Triceps back lifts, Side arm raises with dumbbells
Abs on day three. Leg raises, Leg cycling
Legs on day four. Squats, Heel raises with dumbbells
Jogging on day five.
Repeat.
I intend to do these very seriously at high intensity. I may use bull-worker too along with weights to increase the intensity and range. I use decreasing primes numbering for reps.
I am planning to eat soya and eggs for protein.
For breakfast four slices of bread, peanut butter/eggs.
For lunch soya or dal or sprouts.
For dinner one cup of rice/roti with vegetables and salad.
Health/Protein drink once a day.
I began the gym with normal food, supplements and only cardio. Then, I reduced the food and did only cardio. When the food was reduced and I was consistent in food habits I started doing weights. Then, gym was a bit expensive and I stopped. But I continued exercises using dumbbells at home. Till yesterday I did one day cardio and one day weights.
Today and now I realize that I must concentrate on one muscle group only. But with intensity. And I feel, one day of cardio in a week is good enough.
So, here is my schedule :-
Chest and back on day one. Pushups, bench press, shoulder lifts with dumbbells
Arms on day two. Bicep curls, Triceps back lifts, Side arm raises with dumbbells
Abs on day three. Leg raises, Leg cycling
Legs on day four. Squats, Heel raises with dumbbells
Jogging on day five.
Repeat.
I intend to do these very seriously at high intensity. I may use bull-worker too along with weights to increase the intensity and range. I use decreasing primes numbering for reps.
I am planning to eat soya and eggs for protein.
For breakfast four slices of bread, peanut butter/eggs.
For lunch soya or dal or sprouts.
For dinner one cup of rice/roti with vegetables and salad.
Health/Protein drink once a day.
10 comments:
Day 1. Increasing primes followed.
Bench press. 11 13 17 19 23 26 stop
Bend over lifts. 11 13 17 15 stop
Eye level scissors. 5 7 11 13 15 stop
Bench press and bend over lifts with 10 kg pair dumbbells. Eye level scissors with 5 kg pair.
I want to get into rhythm firstly.
Shoulder Lifts with 10kg pair dumbbells shall be done instead of eye level scissors with 5kg pair.
Tomorrow is arms day. Biceps curls with 10 kg pair in increasing primes. Triceps back lifts with 10 kg pair in increasing primes. Forearms curls with 5kg pair in increasing primes. Delts side raises with 5kg pair in increasing primes.
Breakfast was sprouts salad. Two biscuits with coffee in the morning. I forgot whey drink.
There are practical difficulties with timings and space.
Jogging, however should be fine.
I can manage 30 minutes at home. Then free.
So weights for 30 minutes. Then jogging.
I shall join gym before winters. This is for sure. October.
Before that I want to be consistent in eating habits. And be rhythmic with weights.
Forearm and traps. Day 1.
Hams and abs. Day 2
Quads and pecs. Day 3
Biceps and traps. Day 4
Triceps, lats and delts. Day 5
HIT cardio. Day 6
Rest. Day 7
Meal Plan for dieters as well as body builder. Yes, it is possible.
Before exercises
Water + What Suits me(1)
Breakfast
One roti or two slices + What Suits me (2)
Lunch
half cup boiled rice + salads + What suits me (3)
Mid day
Water + What Suits me (4)
Dinner
One roti or half a cup rice + salads + What Suits me (5)
Drink before bed
Complan with hot water
What suits me (1) Whey for Bodybuilders / Tea for dieters
What suits me (2) Eggs / Peanut butter / Margarine
What suits me (3) Soya / Chicken / Soup / Dal
What suits me (4) Whey for Bodybuilders / Tea for dieters
What suits me (5) Soya / Chicken / Soup / Dal
Suggestions 1)Complan may be had with hot milk.2)Fish oil capsules may be taken.
Shoulder lifts with 10 kg pair dumbbells. Increasing primes of 7 11 13 17 14 stop.
Forearm curls with 5kg pairs dumbbells. 7 11 13 17 19 15 stop.
Biceps curls with 10 kg pair. 7 11 13 17 15 stop.
Leg lunges with 5kg pair dumbbells.5 7 11 12 stop
Leg cycling. 11 13 17 19 23 29 31 37 stop
Squats with 10kg pair dumbbells. 5 7 10 stop
Leg raises on ground. 5 7 11 13 17 19 stop
1 scoop of whey with water. Coffee added for stimulation and palatable.
I have thought and planned this schedule for bodybuilding:-
Day 1. Chest and legs.
Day 2. Abs and back.
Day 3. Chest and legs.
Day 4. Arms.
Day 5. Rest.
Repeat.
I have included Chest and Legs on two days because they are larger muscles.
I do not have space for a workout bench at home. So exercises are restricted.
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