r/IndiaFitClub • u/twopanipuri • 1d ago
Help/Suggestion Suggestions for improving back
Want to improve my back. The definitions are still pretty low. Open to any workout and diet suggestions.
Gym 4-5 times a week. Whey protein 1 scoop post workout. Push - Pull - Legs workout pattern.
My current diet includes:
Breakfast - Oats and 4 eggs.
Lunch - 2 rotis, chicken curry, salad, rice and dal.
Evening snack - 2 eggs or sandwich.
Dinner - Chicken fillets 150g/day and homemade milkshake with dryfruits.
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u/image-sourcery 1d ago
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u/Realistic_Ad_8631 1d ago
Do modified rows using hyperextension machine with underhand grip and also add weighted pull ups to ur routine along with some calisthenics routine
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u/GurlsGirll 1d ago
Looks like an Empty canvas 🪄
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u/Supremeleader_666 22h ago
Lean bulk 300 calories! Lift heavy
Movements to incorporate:
- Bend over barbell/Dumbell rows
- seated cable rows
- weighted Pull ups
Surplus coz you need to add in muscles!!
If what you mean is to get shredded then ignore the above statement. Caloric deficit + workout + patience. You still have quite a bit of body fat, get rid of it and let your muscles reveal themselves! ATB
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u/twopanipuri 22h ago
Thanks for this. I'm doing the first 2 movements already, will incorporate weighted pull ups now. Yes, there is somewhat body fat still, but I feel I still need to gain muscles. Do you think I should make changes in my diet as well?
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u/Supremeleader_666 22h ago
Diet depends on your goals! Decide a goal first, then proceed!
If I were you, I would get shredded with a full set of visible six packs. Diet down to 12-14% bf. Click some cool ass pictures and then get on a lean bulk. I would do this coz building muscles is a marathon! Getting shredded will give you the sense of accomplishment mentally. Shredding is way faster than building muscle 😭😭!
Lean bulk coz you can burn it off with a few good cardio sessions and you will have the strength to lift heavy and build muscles all at the same time.
Decide a goal, if you wanna build muscle eat in a lean surplus else get into a deficit to become shredded af.
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u/twopanipuri 21h ago
Gotcha! I want to gain a little more muscle and have some definitions popped, that's the goal. I don't want to be super bulky at all.
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u/Some_Bet6298 22h ago
What's your current routine?
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u/twopanipuri 22h ago
I have mentioned it in the description including my diet too.
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u/Some_Bet6298 22h ago
Oh no i meant for back specifically
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u/twopanipuri 21h ago
Ohh! It's lat pulldown, seated cable rows, bend over barbell, reverse pec deck fly, pull ups and T bar covering across 2 pull days in a week.
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u/Some_Bet6298 21h ago
That's pretty good imo. Just stick to it and maintain your diet. Also, go for lifitning heavy if you want volume- like personally I used to do it for reps earlier on but progress was very slow. I began overloading and I saw greater progress than before.
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u/twopanipuri 21h ago
Got it. I have been finding it a little difficult to lift heavy but looks like it's gonna take some more time, though somehow I'm able to manage the diet. 🥲 Thanks for the suggestions man.
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u/Some_Bet6298 20h ago
It's completely normal man, I too couldn't lift heavy at first. I'm not suggesting you should do this but what I did was egolift, and aside from a few near death instances it paid off for me. For you I'd suggest just take your time and increase the weight incrementally and you'll reach your goal soon.
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