MrsRaisinHead wrote: Thanks you I am now currently counting my calories. I'm currently trying to figure out my maintenance by using an online calculator and increasing my calories slowly every week until my weight somewhat equilibriums. Because it felt very low eating 2050 calories a day and I lost 1,5kg in a week so it can't be accurate so I'm now adjusting it this week to 2250 a day.
ok, you are not 20-25% body fat number 1, you are closer to 12-15% already based on your avatar. at 2050 calories a day you are covering your BMR, that's it. Your maintenance calories are going to be closer to 3135 calories. I don't know what calc u are using, but it is very very wrong. i am 100kgs currently and dieting for a show again and my starting cutting calories are 2950.
I increase the weight overtime like if I get 12 reps on the Bulgarian split squats on the 1st set the next week I'll hold heavier kettle bells when I do them.
Mon -
Romanian Deadlift 5x3
Bulgarian split Squat 8 - 12 reps x 4 sets
Traps 8 - 12 reps x 4 sets
Tue -
Heavy barbell curls 5 - 8 reps x4
Seated incline curls 8 - 12 reps x 4 sets
Preacher curls machine 8 - 12 reps x 4 sets
Wed -
Bench press 5 reps 1 set
Incline machine bench press 8 - 12 reps x 4
Incline flies machine - 8 - 12 reps x 4 sets
Dumbell side delt lifts 8 - 12 reps x 4 sets
Back delt machine 8 - 12 reps x 4 sets
Anterior delt press machine seated 8 - 12 reps x 4 sets
Rotatorcuff clockwise 8-12 3 sets
Rotatorcuffs anticlockwise 8 - 12 3 sets
Overhead tricep dumbbell seated extensions 8-12 x4 sets
Tricep push downs 8 - 12 reps x 4
X3 sets till failure light skull crush
Thur
Pull ups 4 sets
Heavy barbell curls 5 - 8 reps x4
Seated incline curls 8 - 12 reps x 4 sets
Preacher curls machine 8 - 12 reps x 4 sets
Fri (12 - 15 reps)
Leg press 4 sets
Leg extension 4 sets
Calves standing machine 4 sets
Traps 8 - 12 reps x 4 sets
Sat -
Bench 5 reps 1 set
Flat machine bench press 8 - 12 reps x 4
Flat flies machine 8 - 12 reps x 4 sets
Dumbell side delt lifts 8 - 12 reps x 4 sets
Over tricep dumbbell seated extensions 8-12 x4 sets
Tricep push downs 8 - 12 reps x 4
X3 sets till failure light skull crush
Sunday -
Lat pull downs 4 sets 12 - 15 reps
Heavy barbell curls 8-12 reps x4
Seated incline curls 8 - 12 reps x 4 sets
Preacher curls machine 8 - 12 reps x 4 sets
your training is a bit backwards, you can condense all those training sessions down. you would get better results doing an upper lower split, as 7 days a week training does not give you room for recovery, muscle growth happens outside the gym, when you are resting and recovering, and with the amount of training you are doing, you arent doing yourself justice here.
4 days a week will be sufficient if you are training with massive intensity which you should be.
i did upper lower split for my shows the last times i competed, 2019 and 2021. this year I'm going for it again and have gone to upper lower, rest, push pull legs rest. focus on big compound movements alternating between 3 big movers, and personally, i wouldn't do flat bench. i find it to be a terrible exercise for great chest development.
chest exercises: incline Smith machine press, flat/incline dumbell press, chest press machines.
Shoulders: dumbell press, smith machine shoulder press, side raises, cable side raises
Triceps: Skull crushers, Dips, close grip bench press, reverse grip bench press, JM press
Back width: Pulldowns, pull-ups, Low rows ( v-bar to rope attachments)
Back thickness: Rack pulls, Bent over rows, tbar rows, chest supported rows, Dumbell rows deadlifts
Biceps: ex bar curl, straight bar curl, dumbell curls
Forearms: Hammer curls, reverse curls
Quads: Leg press, hack squat, squat, smith machine squat, pendulum squat if you have one
Hamstrings: RDL, seated hamstring curl machine, Laying hamstring curl machine, hamstring leg press ( feet high and wide)
Calves: toe press, seated calves, standing calves, donkey calves,
Pair your biceps and forearms with your leg training.
I can guarantee you now, if you get strong on those movements, and focus on only those movements you will get much bigger. doing a 160kg squat or hack squat will sure as shit give you way better leg development than split squats with a kettlebell.
if you are pulling heavy deads and rack pulls, you are not going to need to directly train traps either.
