Hey guys,

I've got some questions regarding my home workout routines. I am really confused about whats best for me, so here is what I want and doing right now:

Data:

Height: 1,84 m (yes, I am european :-))

Weight: 80 kg

Bodyfat: ~19%

Goal: Muscle Gain and losing Bodyfat (yes I know I should want only one probably)

Calorie intake: ~ 1.900-2.200

Experience: Did Martial Arts (Taekwondo for 7 years, then 3 years no sports *sorry* and now a lot of HIIT und casual dumbbell training for 1 year), no crazy results yet, but I definitely look in better shape, just won't get my bodyfat down...

no prior injuries!

My Equipment: 2 Dumbbells with up to 15,5 kg per Dumbbell

What I am doing right now (changed it two weeks ago):

Monday:

Biceps: 12 Minutes of high volume curls: 6x50 reps (7,5 kg per Dumbbell), after that I do some super heavy curls with 12x6 slow reps (15,5 kg per Dumbbell, Hammer Curls, Normal Curls, Incline Curls)

Chest: heavy curls with 12x6 slow reps (15,5 kg per Dumbbell, Bench Press, Flying Dumbbell Curls, Wide Grip Push ups)

Cardio: 15 minutes HIIT

Tuesday: Cardio Kickboxing Workout (30 minutes), 15 minutes HIIT, 10 minutes abs with bodyweight

Wednesday: Taebo Workout (45 minutes), 10 minutes abs with bodyweight

Thursday:

Triceps: 12 Minutes of high volume curls: 6x50 reps (7,5 kg per Dumbbell), after that some heavy curls with 12x6 slow reps (12,5 kg per Dumbbell, Standing Tricep Kickbacks, Skullcrushers, Bench Dips, Close Grip Push Ups)

Shoulders: 16x10 reps (12,5 kg per Dumbbell, Side Raises, Truckers/Truck Drivers :-)?!, Front Raises

Back: 12x10 reps (12,5kg, Bent Over Dumbbell Rows, One Arm Dumbbell Rows, Rear Delt Flying Dumbbell Fly -> I guess I got that name wrong, hope you know what I mean)

Friday: Cardio Kickboxing Workout (30 minutes), 15 minutes HIIT, 10 minutes abs with bodyweight

Saturday: Taebo Workout (45 minutes), 10 minutes abs with bodyweight

Sunday: Rest

*Yes I don't train my legs seperately, because a) I hate those exercices and b) are my legs the best looking, most muscular parts of my body already, I guess its still from the excessive taekwondo and my HIIT workouts, which hit my legs quite hard.

Nutrition:

Yes, I turned vegan (but just 4 weeks ago). If you have a dad that is a doctor, who is - in my country - quite famous for his books about vegan as the most healthy nutrition (with B12 supplements), it's pretty easy to turn vegan, believe me.The results so far are awesome. My skin looks better, I have no food cravings anymore, I am not tired and feel really good overall. I changed my whey supplements with peas-protein and lupins-protein for post workout shakes. I take one additional shake (always with soymilk) half an hour before I go to sleep. I eat every 3 hours with good carbs (fruits in the morning, oatmeal, protein bread for lunch) and in the evening raw vegetables with nuts. Its about 70 grams of fat, 140 grams of carbs and 140 grams of protein per day. I dring 3-4 liters of tea per day (mostly green tea).

My Question:

The results are very slow, I thought I might not have enough rest because my training plan before this one was 2 times biceps/chest per week and 2 times triceps, back and shoulders. Maybe that was too much, I dont know. I want to know, If I am on a good way now, with my new plan, or if I should make some changes.

Thanks in advance and sorry for any mistakes in orthography - foreigner talking =)!

Benjamin,

You look like you have a solid routine. The only 3 areas I see as potential issues around the slow progress - I am assuming you mean in muscle growth - are the following:

1) You need more weight to progressively overload your muscles. There is only so much you can accomplish with body weight exercises and/or the amount of dumbells you have.

2) You are doing a lot of cardio. What you are doing is great and will help you burn fat but unless you are taking in sufficient calories, you will lose muscle. 2200 calories may not be enough to support growth with the types of aerobics you are doing. You may need 2500 - 2700 calories/day

3) Vegan diet. I am not knocking it and I am not trying to proselytize a different diet for you. I understand your situation as you have described. However, the bottom line is humans are carnivores and the quantity and digestion efficiency of protein from animal sources is better than vegetables and non-animal origin foods. For example, gorillas are huge, muscular animals who do not eat meat. However, gorillas must eat constantly and have to because to meet their body's protein requirements they have to eat massive amounts of food daily. All large animals that are not carnivores must do this. Their digestive systems have adapted accordingly. This is why bulls and cows have multiple stomachs and a long digestive tract, for example. They have to eat constantly and they need a longer digestive tract to try to extract as much nutrients as possible from the grass, grains, and other non-meat foods.

Humans are not built this way. Our digestive tract is designed for more efficient and quicker digesting nutrient sources so we don't have to eat constantly. That being said, I would suggest upping your protein supplementation and/or protein sources. 140g of protein is too low. 80 Kg is 176 Lbs. You need to be taking in a minimum of 176 g of protein per day or your growth will be slowed or non-existent.

John

Thanks for your detailed respond, John!

The Testosteron-Video posted by Scott was really good information. Yesterday I checked my bodyfat again and its not at 19% its at 15,2%. I think what I could probably do, is losing some bodyfat first, until I am around 10% or less and start lean bulking from there, what do you think?

Cheers, Benjamin

Its a good idea actually.... that's what I'm doingtoo. Lean bulking is very slow in progression but the good thing is you have a low body fats while building more muscles. =)

Benjamin,

No need for these goals to be mutually exclusive. If you are willing to put in the time and are persistent, you can lose body fat AND gain muscle at the same time. Mike is correct above when he states it is a long process. It will not happen overnight and could take many months or a year to do it right but if you are not looking for a quick fix this is what I would do. Since muscle is active tissue, the more muscle you have the more calories you will burn the more body fat will be lost with the right calorie intake.

You need to up your protein and go a little easier on the cardio. Makes sure you are taking in enough quality nutrients and you will be on your way :-)

John