u/Afraid-Complaint2243

Hello everyone, I wouldn’t say I’ve been putting in tons of efforts. I just try to show up at least 3-4 times per week and since past month or so a football day with friends. I did train for a year, couple of years back. So that might’ve helped with the progress too.

My workout plan is basically PPL (calisthenics + weight training). But I’m not sure if calisthenics will help in building muscles as quickly as weight training, so I’ve just been trying to balance both (would be great to hear from people who are trying both).

Calisthenics:

1. Push
   1. Pseudo Planche push ups (6-8 x 3)
   2. Pike push ups (8-10 x 3)
   3. Dips ( 3-4 x 3)
   4. Frog pose hold (5-10s x 3)
2. Pull
   1. Pull ups ( 6 x 4)
   2. Chin ups ( 3-4 x 3)
3. Leg & Core
   1. L Sit drills
   2. Pistol Squats drills
   3. Hanging Leg Raises
   4. Hollow Body Hold ( 30s x 3)

Weight Training:

1. Push
   1. Inclined Smith/ Pec Deck, Shoulder Press, Tricep Pushdown, Overhead Tricep
2. Pull
   1. T Bar/ Seated rows, Incline Curls, Close grip curls, Uni Reverse Pec deck/ Shrugs
3. Legs
   1. Leg Curls, Leg Extension, Hack squat/ RDL, Calf raises

As for the diet, I eat around 2-2.2k calories (BW: 66kg, H: 169cm) and almost 100gms of protein (Whey Protein Milkshake 58gm + HP Paneer 25gm = 83gm). I’ve to restart eggs which will help me get more lean protein and I don’t eat much outside or sweets or anything but I haven’t put a stop to it religiously. I’m just trying to eat clean as much as possible without getting too strict.

Do let me know if there’s anything I need to change or improve. Thank You!