- Age 29
- Height 5 feet 4 inch
- Weight 190lbs
- Bodyfat % 33%
- Goal (Muscle Gain, Weight Loss, Strength Gain, etc) muscle gain weight loss
- How long you have been exercising ive been a potato for years started hitting the gym 3 weeks ago
- Daily calories 2667 accoding to my meal plan
- Daily macros in grams (protein, carbs, fat) (no idea)
- Injuries or restrictions (doesweak knees count?)
accourding to the meal planner and calculator my target or goal should be 3481-3981 calories a day
and the meal planner said i eat about : Total Calories: 2114 Carb=315g Prot=56g Fat=41g give or take few hundreds
is it safe or ideal numbers?
ive started working out, its been 3 weeks now and im limited to dumbbless barbells and a lat maching low row machine benches and 2 machines for legs thats it.
i jog 30-40 mins on the morning (tuesday and thursday) and do crunches when i wake up every morning 20 reps 3 sets and a push up 15 reps 2 sets also
when i go to the gym i do this
my workout plan currently is 15 reps 4 sets per exercise
monday-Dumbbell Military Press, Dumbbell Lateral Raise, Dumbbell Front Raise ,UPRIGHT Curl Bar ROW, Barbell Shrugs
tuesday-Lateral Pull Downs,Reverse Lateral Pull Downs, Seated Cable Rows, Dead Lifts Lying, T-Bar Row One, arm Dumbbell Row
wednesday- Barbbell Chest Press ,Dumbbell Incline Chest Press ,Dumbbell Decline Chest Press ,Dumbbell Flat Flyes ,Dumbbell Incline Flyes
thursday-Deep Squats ,Front Squats ,Romanian Deadlifts, Leg Extension Leg ,Curl Standing Calf Raise
friday-Straight-Bar Curl (Wide-Grip), Inside-Grip EZ-Bar Curl, Alternating Dumbbell Curl,Hammer Curl ,Overhead Tricep Extension, 1-ARM TRICEPS EXTENSION, Dumbbell Skull Crushers ,CLOSE-GRIP EZ-BAR PRESS
so is that work out plan ok or is it too much? or maybe too less.. i life low weights lowest is 10lb dumbbell per hand and highes would be 25 dumbbell per hand im kinda weak atm.