28 M 5'4" 68.2kg Advice on Program to build Shoulder def
Hey! Ive been doing home workout for the past year using Home Workout app (calisthenics for 30 minutes). Jogging 5km every weekday and completing 10k steps everyday. I've also been lifting weights using Gymverse to guide me. Using Max 6kg dumbbells cause that's the heaviest I can lift without my shoulders hurting. I also travel alot for work so sometimes I just walk the 10k and do calisthenics only.
I don't have a strict diet but I do break my fast with eggs and coffee (trying to shift to black but for now sugar free muna hehe). Then usually we only eat one full meal during lunch time and snack lang if nag crave. I don't track the calories but I just stop when I'm about to feel full.
Main goal really is to grow delts but I feel like like I'm doing something wrong cause until now I can't go up my max level.
Any beginner tips for me?