Gymladmatt Member

Today’s workout 3 sets shoulder press 3 sets rows 3 sets squats Short workout before night shift

Look to have a good base physique to me. Maybe a slight calorie deficit or maintenance calories and keep training hard

New diet starts today. Going for 10% over maintenance on training days and 10% under maintenance on non training days.

Eat more . Granola, nuts, peanut butter etc

Today’s workout 3 sets of bench 2 sets of flys 3 sets of shoulder press 2 sets of close grip bench. Gyms reopen next week in Uk. Big push before Xmas to shift some body fat

Update. Still got a dadbod! Workout tomorrow as been on overtime shifts this week

Back and legs today. 2 sets of pull ups 3 sets of barbell rows 3 sets of deadlifts 2 sets of curls. Just looking to get stronger on basic lifts at the moment as my strength is not good enough

Weights and bench purchased today. Fresh start from Monday then back to gym once reopen. Diet at maintenance to begin with

Fantastic transformation 👍

Nuts, peanut butter and even junk food to add calories if you are underweight it’s all about been in a calorie surplus just don’t go overboard

How many calories are you currently eating? I’d personally go a few hundred over maintenance calories per day while following a good training routine to build muscle as at your height your underweight

First day back at gym today since March. Main lifts strength down so will slowly build up each week. Will be sore tomorrow!

Fantastic transformation 👍

Update. Training has been consistent but diet has been terrible and drinking too much beer lately. Diet will be cleaned up next week and hopefully see some progress

What type of training and diet did you do?

Look great! Have you gained or lost weight? What was your training like?

Well done you have definitely got bigger. Keep going!

That’s my aim. Start at maintenance and slowly lower calories as needed

I’m in 👍

Sign me up!

Update. Since gyms closed I’ve hardly done anything fitness wise just lost motivation but starting some home workouts from Monday and going to try lose some fat. Any advice and feedback would be welcome

Progress update Been eating at maintenance and trying 2/3 times a week and doing some bits of cardio and feeling bit leaner but long way to go

I try not to bring any money so can’t get anything even if I want it!

Wouldn’t advise doing Arnold’s routine as he was on steroids and would lead to over training I would have thought

Back on night shifts tonight. Got all my food prepped as it can get too easy to use the vending machines which are full of junk food

Use a tdee calculator online and add 200-300 calories on top of what it gives u and eat that daily and see how works to start with

I would recommend going on a calorie surplus and a decent lifting program and build some muscle. Plenty of more knowledgable people on here who can help you too

So I’m posting my current lifts and the weights I’m lifting. I know I’m not strong but I’m trying! Squat 70kg 3 sets of 6 reps Bench 70kg 3 sets of 6 reps Deadlift 90kg 3 sets of 5 reps Row 60kg 3 sets of 8 reps Ohp 35kg 3 sets of 7 reps These are my main lifts I’m trying to get stronger at

Will continue to eat at maintenance calories and keep trying to get stronger every week 👍

Thanks for the advice. Yes have been eating at maintenance but all I see when doing research is that a surplus is needed to build muscle.