Nothing wrong with peanut butter or even protein crisps, just not smart choices when it comes to protein sources, maybe for taste/ enjoyment, but not for protein 👌🏾
Fully aware not everyone can afford to purchase a training plan etc, equally I don’t think following random instagram workouts is super useful either. So here’s a full sample breakdown you can follow, adapt and apply for a few weeks/ months…. 👊🏾👍🏾
Give this a screen shot and save! Hopefully of help. Remember, you want to track your numbers (weight and reps) each week and ensure your techniques right to maximise progress .. let’s get it 💪🏾❤️
If you find yourself overeating and making poor food choices in the evening, it’s usually because you are drastically under eating during the day. Adding breakfast or generally eating more throughout the day, will help you manage this 🫡👊🏾
If you are struggling to grow any muscle part, the goal isn’t to “spam them” or train them everyday. Just add them at the start of the workout or include them on an additional day in order to increase total volume.. remember the key isn’t more sets, but more sets with quality reps, to max quality recovery and not over doing it is key.… work hard, but smart 👊🏾
With the expectations of newbie gym goers, often if you questioning whether you should cut or bulk, will often be a by product of you not quite looking or feeling the you want to. If you have love handles, struggling to see muscle separation or have a poor relationship with food, then bulking simply doesn’t make sense. A slight calorie deficit, adequate protein followed my consistent weight training should be your go to 🤝🏾
Sleep- a lack of this will mean your hormones will be all over the place. Hence why cravings creep in and your test levels will be lower. Building or holding on to muscle when sleep deprived is HARD. Respect sleep. Nurititon- we all know I like a cheeky biscuit. But if you are serious about building muscle and optimising your hormones. You need to be hitting your protein target, getting enough dietary fats and also getting enough micro nutrients like zinc and magnesium from foods. Eat real food where possible. Weight train- particularly compound lifts like bench, bb rows, squats etc. will increase growth hormone production. More gym and your test levels will be healthier. Sunlight (or vitamin if you don’t get much sun) is king. Expose yourself to it where possible or supplement it 🤝🏾
Leg raises and crunches and you’ve got abs covered. If the leg raise is too hard, start with a reverse crunch.. I’ll build you a programme from scratch with abs in it and a meal plan so you can see them.. it’s 40% off .. link 🤝🏾 bio
Now here’s a breakdown of how you may approach dividing your sets for each workout across the week. This is based on if you are working to failure on each set and taking longer rest between sets. Your sets could be higher (15 or even 16 sets) assuming you aren’t training to failure on each set.