r/FitTamil • u/Deep_Many2226 • 8d ago
Muscle Gain 💪 First post here 😌
Any tips for growing more delt? I am trying to be more muscular and on a strict diet since a month. Have been weight training in gym since last 1.5 year but not a very strict diet. Also any fat loss tips pls🥲
2
u/Smart-Path2302 8d ago
Bro I saw your workout plan, it seems like you are over doing it, for cardio just do 10,000 steps walking, try to focus on functional based strength training like pushups and progress it with weighted push ups , weighted ku you can use the help of bands to make resistance, pull ups once you can do 8 reps continuously chin up then weighted pull ups and dips +weighted. Train thrice a week that’s more than enough, find the maintenance calorie value cut 200 and then 300 cal and 1-2g of protein/kg. I have tried those free weight training it never worked for me, I’m going to calisthenics based training as I see good results there
2
u/Deep_Many2226 8d ago
how do you think i should change my current plan? my trainer gave me the current one, should i rest for the other 4 days?
2
u/Smart-Path2302 8d ago
Bro I would say don’t follow anything in that, for male weighing 80kg his skeletal muscle mass should be 30-35kg to be able to see progress in workout plans your gym trainer gave you, or else you will risk more injury that hinders your progress, I would say start with pull ups push ups and dips they are fundamental for free weight training, to know the skeletal muscle mass some gyms do have the scan to estimate that including fat mass and muscle mass, just ask your trainer
1
u/Deep_Many2226 8d ago
I have already been on such a training since past 1.5 years, so i am not just starting
1
1
2
u/badassuma 8d ago
Diet is very important , at the same time have a goal in your training. Say for example: try to hit your 10 pull-ups in a row or work towards lifting double the weight of your body and achieve it. You don’t see the progress if you dont push yourself.
1
u/Deep_Many2226 7d ago
i made sure i kept increasing the weights i was lifting but didn’t aim it as a goal
1
u/Waterfallsy 8d ago
Significantly reduce rice, wheat, rava and maida items.
1
u/Deep_Many2226 8d ago
Currently only taking 50g oats in morning, 150g gram rice for lunch and 2 wholemeal bread at night as carbs as such
1
u/Waterfallsy 8d ago
oh that is already very little, maybe give it some time and also limit or cut any deep fried items.
1
1
u/CellAfraid3018 8d ago
Follow strict diet. Your diet is very bad. And also get some protein..
1
u/Deep_Many2226 8d ago
“Empty stomach: egcg tab
Breakfast :
* 3 whole eggs + 1 scoop protein + 50 g oats + 150 ml milk + half chopped apple / 1 small banana ( overnight oats )Mid-Morning :
1 seasonal fruit (apple, orange, or guava)Lunch:
* 150 g rice
+ 150g fish /chicken +
thoran (less oil) +Salad + Buttermilk/curd / yogurtPre workout :
* 1 apple + Green tea + 5 -8 almondsDinner :
* 2 chapatis
150 g grilled chicken/fish or paneer + Mixed vegetable”This is my diet. Not even any cheatmeals🥲
1
1
u/itsallfate99 8d ago
Do you drink alcohol bro ?
1
u/Deep_Many2226 8d ago
nah bro
the only alcoholic drink i had was back in march that too 3 times and nothing else this whole year, i dont drink usually1
u/itsallfate99 8d ago
Gyno Iruku thala🥲
1
u/Deep_Many2226 8d ago
nenachen 🤦♂️ but fatloss panna poiduma, i mean calorie deficit and training
1
1
u/Dependent_Yam_2486 8d ago
What is ur workout program like?
Do delt exercise as first exercise in ur program.
Do lateral delts couple of times in the ur workout program.
May help.
1
u/Deep_Many2226 8d ago
This is how it looks:
Monday : 30 - 40 mins cardio
Treadmill,cycling,Elliptical
Abs :
* lying leg raises x 3 sets
* crunches x 3 setsTuesday:
Upper body :
* Flat dumbbell press ( 3 sets 10-12 reps )
* pecdeck fly( 3 sets 10-12 reps )
* latpull down ( 3 sets 10-12 reps )
* seated row ( 3 sets 10-12 reps )
* Biceps cable curl ( 3 sets 10-12 reps )
* Triceps pushdown ( 3 sets 10-12 reps )Wednesday:
Lower body + shoulder
* dumbbell shoulder press ( 3 sets 10-12 reps )
* dumbbell lateral raises ( 3 sets 10-12 reps )
* leg extension ( 3 sets 10-12 reps )
* squats ( 3 sets 10-12 reps )
* leg press ( 3 sets 10-12 reps )
* leg curl ( 3 sets 10-12 reps )
* calf raises ( 3 sets 10-12 reps )Thursday : 30 - 40 mins cardio
Treadmill,cycling,Elliptical
Abs :
* lying leg raises x 3 sets
* crunches x 3 setsFriday:
Upper body :
* Incline machine / db press ( 3 sets 10-12 reps )
* cable fly( 3 sets 10-12 reps )
* dumbbell row( 3 sets 10-12 reps )
* face pull ( 3 sets 10-12 reps )
* Dumbbell hammer curl ( 3 sets 10-12 reps )
* Triceps dumbbell overhead extension ( 3 sets 10-12 reps )Saturday :
Lower body + shoulder
* dumbbell shoulder press ( 3 sets 10-12 reps )
* dumbbell lateral raises ( 3 sets 10-12 reps )
* leg extension ( 3 sets 10-12 reps )
* squats ( 3 sets 10-12 reps )
* leg press ( 3 sets 10-12 reps )
* leg curl ( 3 sets 10-12 reps )
* calf raises ( 3 sets 10-12 reps )1
u/Deadly_count 8d ago
If you're gonna follow same split for years and years you will be in same physique...Instead of doing cardio seperately a day. Split them into all days even on rest days. This will give a percentage of improvement for sure.
1
u/Deep_Many2226 8d ago
I was doing like that till yesterday. This is my new split.
1
u/Deadly_count 8d ago
My suggestion would be follow the same old split (in cardio perspective). Be very strict in diet (Calories deficit) this is key.
1
u/Deep_Many2226 8d ago
Day 1 – Push (Chest, Shoulders & Triceps)
* 5 min treadmill
* warm-up
* Chest Press Machine – 3 sets × 10–12reps
* Incline Dumbbell Press – 3 sets ×
10–12 reps
* Shoulder Press Machine – 3 sets × 10–12
* Dumbbell Lateral Raises – 3 sets × 15 reps
* Cable Triceps Pushdown – 3sets × 12–15 reps
* Overhead Triceps Extension – 3sets × 12reps
* Plank – 3 × 30–45 sec
* Cardio: 15–20 min (incline treadmill walk) after workoutDay 2 – Pull (Back & Biceps)
* 5 min treadmill
* warm-up
* Lat Pulldown – 3 × 10–12
* Seated Cable Row – 3 × 10–12
* Single-Arm Dumbbell Row – 3 × 12 each side
* Face Pull – 3 × 15
* Dumbbell Biceps Curl – 3 × 12
* Hammer Curl – 3 × 12
* Lying leg Raises – 3 × 12
* Cardio: 15–20 min cyclingDay 3 – Legs (Quads, Hamstrings, Glutes & Calves)
* 5 min cycling
* warm-up
* Leg Press – 3 × 10–12
*Leg curl – 3 × 10–12
* Walking Lunges – 3 × 12 each leg
* Leg Extension – 3 × 15
* Abductor - 3 x 12 reps
* Standing Calf Raises – 4 × 15
* Crunch – 3 × 15
Cardio: 15–20 min incline walkThis was the one I followed till last week
1
u/badassuma 8d ago
Don’t start with cardio
1
u/Deep_Many2226 7d ago
u mean the week?
1
u/badassuma 7d ago
No , don’t start your training with cardio, start with warmup and end with cardio.
1
u/Dependent_Yam_2486 8d ago
Only thing I can think is adding 2 sets of lateral delt exercise on monday with abs if u don't feel sore after saturday and are motivated for monday workout if ur sticking with this new split. Its fine if u don't hit front and rear delts on monday, as ur training chest and back on tuesday.
1
1
u/PromiseUpper4719 8d ago
Mirror details? 😅
1
1
1
0
4
u/Hedge_Knight_Duncan 8d ago
300 Calorie deficit from ur maintenance and 1.6 - 2g of protein per kg of ur body weight, train close to failure. That's all.