IndianNinja : New training journal

[IndianNinja]

I am a non-vegetarian. I am planning to include lots of soya thruout the day.

IN

[johnjohnandjamal]

How about some eggs, chicken, etc? You're diet just doesn't cut it. You will definitely not gain / conserve any muscle on that diet. I suggest you post your diet in the nutrition section. The people there will tell you exactly what you need in your diet. I can also see you are lacking EFAs and fats in general. I suggest you take a look at the 13 weeks to hardcore fat burning diet, restructure your diet according to that, and then post it in the in depth nutrition forum for a critique. As of now, I can't even work with your diet because it seems to follow none of the ideas laid out by this site. I don't mean to sound harsh at all, that is really not my intentions. That diet just needs a lot of work!

[XxTmL]

Ninja i believe you live in India right? If you cant get good amounts of protein a day, go all out on milk and roti/chapathi/parathas. I know its not a bodybuilders diet but my friend from India whos a vegetarian got huge off roti and milk lol because I think you had a post before saying its hard getting protein sources living in india?

[IndianNinja]

Well its not difficult. Soya, chicken,fish and beef are in
plently. Whey is very expensive.

BTW, I am planning on a cut.


IN

[IndianNinja]

Overview of Weekly Routine

Monday: chest, shoulders, triceps,

Tuesday: cardio, abs

Weds day: Quads, Hamstrings, and Calves

Thursday: cardio, abs

Friday: back, biceps, forearms

Saturdio : Just cardio

[IndianNinja]

Worked biceps, back and forearms yesterday. Was actually my cardio day. Will do cardio tomorrow.


Biceps
Barbel curls stripsets 8(2 sets),6 (2 sets),
7 (2 sets), total 6 sets.
Concetration curls 3 sets

Back
Pull ups 5 sets, alternate dumbells rows

Forearms
Barbell wrist curls, reverse Barbell wrist curls

IN

[IndianNinja]

Did Chest, shoulders and triceps today.

Chest - barbell bench press. 3 sets to failure.
Shoulders - Dumb bell presses, lateral raises.
Triceps - Lying dumbell presses 4 sets to failure,
dips.

Today I am going to cardio HIIT.
My HIIT plans


IN

[OUTLAW20SICX]

i think you need to do more exercises

[IndianNinja]

Well this is based on 12 week fat buring diet.

[WatchTheHands]

IndianNinja

Check out the 12 weeks to fat-burning workout again. For example, during chest/shoulder/tri day, for chest you should be doing exercises A, B, C, D, and E... that's flat BB bench, incline BB bench, flat DB flys etc... eventually you substitute dumbbells for the barbell. Read it over again and good luck!