Markup /qa/2322

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>>2317
>So definitely work on that. Not only for your health, but also for the sake of making gainz.
I guess I'll have to, I decided to workout today (I didn't since I while, I've been on holidays), and while doing some squats (with some rather heavy weights, not the best thing to start with tbh) I got my heart pumping like crazy while barely feeling anything in my quads
>Do you count your calories?
At some point I did and I was trying to be autistic about percentages, I aimed for 3000Kcal, don't think I ever came close to that doe. The thing I learned from that is that I can achieve my fat "goal" easily, but I lack protein and lots of carbs from.
>Just don't waste your time with doing isolation exercises
Well, those are my favourite tho
>Maybe tell me what you're working with/ what equipment you have and we can figure out a plan, maybe you even have one already…
Sure, I do upper body on mon,wed,fri and lower body on tue,thu, I rest on weekends.
Upper body:
<Push ups, four sets, until failure
<Overhead presses, 3x12
<Biceps curls, 4x12
<Bech dips, four sets, until failure
Lower body:
<Squats, 4x5 at the gym, 4x20 at home
<Lunges, 4x20 always with dumbbells (don't like doing this with a bar at all)
<Deadlifts, 4x5 at the gym, I don't do it at home
At my peak I could do 1.5 plates on squats and 2.5 on deadlifts. 0 on bench and overhead presses. I don't know how much I could do now, I haven't gone to the gym in a while, I may go back in February.
>Also, if you could tell me (roughly) how much you're eating in a day (in kcal) that'd be great. Protein intake too… numbers are always helpful.
Sure, I'll tell you the numbers for today (I haven't eaten dinner yet):
<Fats: 95
<Carbs: 137
<Protein: 92
<Kcal: 1771
I'll probably end the day at 2200-2300Kcal