For the past couple of weeks I noticed a few things and have decided to change my diet and exercise as a response. First I am not gaining any more weight with my 1800 calorie diet. So I increased that to 2000 calories and now the weight is going up again slowly. I lost a week or more by just eating 1800 calories and not gaining weight. I have to keep this in mind for my next gaining phase. Every day counts for an ectomorph.
The second thing I noticed is that while my weight remained constant I started to see an increase in body fat percentage. Again not good. In addition I was also feeling tired more often too. That is when I decided to give myself a recovery week. After coming back I did perform well in the lifts but still my weight would not increase and the body fat percentage was increasing. Moreover my left arm started to hurt whenever I did any dumb bell shoulder press. I had to skip the dumb bell press for 2 weeks now. This probably is an indication that my body is not recovering enough and I may be over training.
To fix that I am switching over to 4 day workouts instead of 5 days. So my workout days are monday, wednesday, thursday and saturday. Here is my new schedule
- Monday: Chest, Triceps and Back
- Decline bench press
- Deadlifts
- Dips
- Wednesday: Shoulders / Back, Traps, Biceps
- Dumbbell shoulder press / Pull-ups
- Barbell shrugs
- EZ bar bicep curls
- Thursday: Chest, Legs, Triceps
- Bench press
- Squats
- Seated dumbbell tricep press
- Saturday: Shoulders, Traps, Biceps
- Overhead press
- Behind the back barbell shrugs
- Dumbbell bicep curls
Filed under: exercise, recovery, rest, weight gain, workout
