Workout help please
About me:
I am 25 years old, 190cm, 88 kg. I play basketball 1-2 times a week and go to gym 1-3 times per week. I work 8to5 office job, sitting all day. Been going to gym for few years with breaks and not regulary. After a month i graduate with masters degree and i will have more time for gym. I want to start training consistently, lose some fat and gain some muscles and weight, my goal is around 95 kg.
I think my nutrition is soso, training system soso too... so i would really appreciate some help on nutition and workout program.
Nutrition: i eat around 4-5 meals a day, morning: most frequently something related to eggs, sometimes just sandwiches with ham(lack of time), dinner, chicken with rice, pasta, patatoes, some vegies, supper sometimes rice and tuna salad, sometimes curd, pasta with sausages (yea sausages ), between meals i have bananas, nuts, bunch of coffe, sometimes protein shakes. Basically, the routine is messed up, some healthy food and some really bad food. Need help on this, the more detailed the better.
my sucky 3 dayworkout program:
10 min. cardio before every workout
DAY 1. chest,biceps, triceps(yes all three, because most of the weeks i come to gym just once a week, crappy job ) :
1. Bench press 3-4 sets of 8 to 4 times, Doing the "pyramid" 50kg, 60kg, 70kg.
2. Angle bench press same 3-4 of 8 to 4 pushes pyramid 50kg, 60kg,
3. (not sure how this one is called in english), layind on bench moving the dumbells to sides, exortion of chest (?). 3-4 sets 8 times
4. Bices, Barbell Curl and other similar simple exercises 3-4 sets with 8-10 reps
5. Dips
6.Barbell Close Grip Bench Press
7. Cable Pushdown
DAY 2. Legs. I have suffered a lower back injury, therefore i can't do squats (at least not now, very weak lower back, because i feel terrible pain 4-5 days after squats in my back). At have some small problems with my knews (due to basketball).
1. Lunge
2. Leg press
3.Cable Lying Leg Curl
4. Lever Seated Leg Curl
5. Barbell Standing Leg Calf Raise
During this day i do only legs, because i can't find more energy for anything else. Anyway, i feel very non-energetic during my all workouts since i go to gym straight from the job. Some supplement advices are welcome.
Day 3. Back and shoulders. (cant do dead lifts , or can i? )
1. Chin-up 3 sets max i can, 8 to 2 times.
2. Cable Rear Pulldown
3. Cable Seated Row
4. lower back in machine, bending.
5. Barbell press behind head in Smith machine
6. Dumbbell Lateral Raise
i do abs during the end of every workout.
I need help on both my workout and nutrition. If anyone could help at least a bit it would be deeply appreciated. NO MOCKING PLS
Supplements:
1. EFX Kre-Alkalyn creatine.
2. Some Lithuanian protein.
Pictures taken today provide below, please comment on them which body parts are lacking behind, which needs more attention, which are leading etc.
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