1 Month Calisthenics (Before and After)

[SvenWen]

So I've been training for about 2 years off and on. Lifting for some reason wasn't really my thing, however. I got into calisthenics about a month ago, and I'm really not sure if it is working for me. I feel great that's for sure, but on the other hand I don't really see much development. What are your opinions and advice? I'm 5 "8, and I went from 149.4 to 145.6... I think it's all fat lol even if it is maybe half a pound of muscle. I think my bodyfat % has even gone up. What do you think? I'm eating almost 3,000 calories a day consisting mostly of broc****, spinach, chicken curries, other curries, and rice. Trying to clean bulk but the question is should I keep doing what I'm doing or change it up a bit?

My typical workout looks like this:

-Chin-Ups Failure
-30 sec. Wall sit rest
-8 Jump Squats
-Decline Pushups to Failure with (I put bags of rice over my back to increase weight)
-Regular Pushups to Failure
-Pull-Ups to Failure

Do this 3x a week, then on my off days I do abs and legs. DB Lunges, and body lifts on Bench.

(Also keep in mind that I am going to change the workout and difficulty every month.)

[unsensible]

It's good that you've established a routine so early. But there's a big question I have....are you doing sets? Or just going through that routine 1 time?

I would suggest establishing at least 3 sets per exercise, and not going to failure on them (except maybe the last set). That's gonna make your workouts last a little longer but you'll get better results that way.

[gbullock32]

An actual routine would be better-

Calisthenics routines
Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure

Or-

Upper Day:
- Pullups: 5x6
- One-arm Inverted Rows: 3x8
- Inverted Rows: 3x18
- Back bridges: 4x10
- Pushups: 4x12
- Dips: 3x15
- HSPU: 3x5
- Decline Crunches: 4x12
- Russian Decline Twist: 3x12

Lower Day:
- Jumping Squats: 8x12
- Pistol Squats: 4x10
- Step Ups: 3x10
- GHR: 3x12
- Sprints: 5x15sec
- Calf Raises: 10x10 "Burnout"
- Hanging Leg Raises: 4x12
- Planks: 3x1min

[Luke753]

A youtube channel called "Calisthenics & Weight Training" may help with routines/exercises. FitnessFAQ is another good calisthenics channel.

3000 calories is a lot and may be the reason you gained fat. You might want to reduce it a bit, but it's up to you.

[Joeboy808]

noice werk