I started working out 4 weeks ago.
In the gym 3 days per week, I'm doing a mix of compound lifts - bench press, squats and deadlifts alongside lots of kettlebell and dumbell excercises (swings, goblet squats, shoulder press, rows etc.).
2 days per week of tabata at home and I have started running twice a week at the weekends.
I'm aiming to bulk up & put on muscle.
Here's where I was at Week 1 :
Legs 19.6" Arms 11" Chest 38.4" Waist 32" Weight 157 lbs Height 6 ft
Here's where I am now:
Week 4
Legs 20.3" Arms 12" Chest 38.7" Waist 31.5" Weight 162 lbs Height 6 ft (no gains here!)
I'm eating (tracking) around 2600 calories per day at mostly 40 carbs / 30 fat / 30 protein. All clean foods - lean meat, veg, fruit, yogurt, nuts and topping up with protein bars / whey protein. Also taking 3 grams of creatine monohydrate per day.
Any suggestions or input on how to tweak or improve this - either from exercise or diet would be appreciated.
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