Need help muscle building

steventrudgeon

Hi guys I'm looking for some advice please I'm getting a bit confused on my calories I need a day I have lost my weight I wanted to loose and a little more I'm wanting to tone up now as still got a bit of weight around my stomach I weigh 101.5kg at the min my calories I eat are set at 2415 my carbs are at 40% 242g , fat 30% 80g and protein is at 30% 182g but I eat around 40% or more protein per day so I'm not sure if these are right I do mostly dumbell and punch bag training at home any advice please you could either message me on here or on the app thanks guys .

psuLemon

How tall are you? What kind of dumbbell training are you doing? Is it random or following a structured routine.

steventrudgeon

I am 6ft I have only got one set of dumbbells so can only do one arm at a time my routine is
Plank 2 min
Swing weight 10kg 25 reps
Crunch 10kg 30 reps
Weight curl 10 kg 12.5kg 15kg 20 reps each weight
Bench press 10 kg 12.5kg 15 kg 10 to 15 reps per arm
Squats 50 reps
Overhead 10 kg 12.5 kg15 kg 10 to 20 reps
Weight swing 10 kg 25 reps
Resistance band chop 4 min
Punch bag 15 min to finish off
Thanks for your help I appreciate it .

psuLemon

Well, first, based on your stats, your focus should be fat loss. Getting adequate protein and resistance training will help that process. Given your limitations of equipment, it will be difficult to gain some muscle, because you will hit a limit of increasing volume.

Overall, your current plan is fairly unbalanced. You would be better off following something that is more structured from someone who writes programs. With limited equipment, you could certainly look at more body weight programs like AthleanX Zero or something found in the link below

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

steventrudgeon

Ok thanks for your help just feel like I've been wasting my time with that routine now .

JBanx256

steventrudgeon wrote: »

Ok thanks for your help just feel like I've been wasting my time with that routine now .

In the grand scheme of things...you've got the rest of your life to live, experimenting some with programs that aren't exactly optimal isn't the end of the world. And I can GUARANTEE you that just about everyone in here (myself included) has done some programs that, in retrospect, they look back and feel like it was wasted time where they were just spinning their wheels and not getting anywhere at all. Besides, you were doing SOMETHING - you were moving some weight, you were doing stuff, it just wasn't as productive as it could have been. Don't beat yourself up or get down over something you simply didn't know about, yano?

richiechowns

Have you considered the Recommended Routine via Reddit? All you need is a place to do bodyweight rows, pull ups, push ups etc and just progress.

Where are you? You could buy some gymnastics rings and then you just need a tree branch to throw them over, you've then got instant rows, pull ups, press ups, dips, static holds, tucks and Lsits - the list is endless.

joshchapo

Hi I am new here doing same building muscle and getting in shape to keep up with my daughter who is 22 months right now,
I was 212 now 175 took about 6-7 months I slacked 1 month due to hunting but I have gained muscle and getting more physic then ever had before by just following Fraser Wilson on YouTube
You should give him a try
He has great food ideas,great workouts, inspires and motivates at same time to build muscle and lose fat
Good luck bud!!!

capgordon81

Any advice to help buld lean muscle welcome

psuLemon

capgordon81 wrote: »

Any advice to help buld lean muscle welcome

Same as above.

higginsl1969

As a female, I would love extra tips, tricks & advice on building more muscle. This is my goal!! 💪🏻✨