Hi People
So I’ve just started lifting 3x a week doing compound lifts as a priority as well as isolation lifts for arms. I also incorporate quite a bit of Isometric work and I do body weight exercises everyday such as dips and push ups, trying to do at least 50 dips and push ups every day. The isometric work thag I do involves pushing and pulling against immovable objects as well as bending old pieces of metal, I also use resistance bands to do isometric holds as well. I have read isometrics can be a great addition to use in order to build both strength and muscle size?
In terms of my nutrition I wanted to ask for any advice to see if I am on the right track with what it is I am currently doing.
So my current weight is 64KG, I am 5 foot 10 inches tall and I am around 15% body fat at present. Coming into this I am kind of a skinny fat individual, when I say this I mean I have thin arms and legs with a little bit of fat around my midsection. My waist is currently a 32 inch waist. I do have quite wide shoulders and a thick chest even at my current weight and I think that if I put weight on and be consistent with lifting and good nutrition I will fill out really well.
I’ve noticed some gains in my arms and my shoulders and a little on my legs since I started 3 weeks ago. In the last 3 weeks my weight has increased 2.5kg and I have been eating around 2600-2800 calories a day.
I try and stick to the following diet -
1-1.5 grams of protein per pound daily
0.5-0.7 grams of fat per pound daily
and I Fill the rest of my calories with healthy carbs such as Wholemeal bread, rice, and pasta.
Any advice would be greatly appreciated
Cheers,
Dan
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04-14-2024, 06:30 AM #1
- Join Date: May 2014
- Location: United Kingdom (Great Britain)
- Posts: 391
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General Bodybuilding and Nutrition advice
Dan, []------[] []--[] []--[] 💪 🙌
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04-14-2024, 07:42 AM #2
Isometrics will not actually be very helpful in addition to more traditional resistance training. Make sure you're on a good beginner resistance training program. You only need 0.6-0.8 grams of protein per pound of body weight daily, certainly not more than 1 gram per pound per day. Aim to gain about 1 kg per month (the 2.5 kg you gained thus far is ok as some of that would have been water weight)..
My 100% free website: healthierwithscience.com
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04-14-2024, 02:09 PM #3
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04-15-2024, 01:58 AM #8
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