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Changes in diet and exercise

For the past couple of weeks I noticed a few things and have decided to change my diet and exercise as a response. First I am not gaining any more weight with my 1800 calorie diet. So I increased that to 2000 calories and now the weight is going up again slowly. I lost a week or more by just eating 1800 calories and not gaining weight. I have to keep this in mind for my next gaining phase. Every day counts for an ectomorph.

The second thing I noticed is that while my weight remained constant I started to see an increase in body fat percentage. Again not good. In addition I was also feeling tired more often too. That is when I decided to give myself a recovery week. After coming back I did perform well in the lifts but still my weight would not increase and the body fat percentage was increasing. Moreover my left arm started to hurt whenever I did any dumb bell shoulder press. I had to skip the dumb bell press for 2 weeks now. This probably is an indication that my body is not recovering enough and I may be over training.

To fix that I am switching over to 4 day workouts instead of 5 days. So my workout days are monday, wednesday, thursday and saturday. Here is my new schedule
  • Monday: Chest, Triceps and Back
    • Decline bench press
    • Deadlifts
    • Dips
  • Wednesday: Shoulders / Back, Traps, Biceps
    • Dumbbell shoulder press / Pull-ups
    • Barbell shrugs
    • EZ bar bicep curls
  • Thursday: Chest, Legs, Triceps
    • Bench press
    • Squats
    • Seated dumbbell tricep press
  • Saturday: Shoulders, Traps, Biceps
    • Overhead press
    • Behind the back barbell shrugs
    • Dumbbell bicep curls
So there you have it. Hopefully these changes will let me continue to gain weight and be able to recover properly. Only time will tell.
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    1. SS GuyNovember 28, 2009 at 6:41 AM

      I personally think the 2000 cal diet should really help you increase the gains faster Chandan - since you already are lifting quite heavy, this will help push that further. Good luck on the diet and routine!

      ReplyDelete

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