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Is my routine good? I'm gaining weight but only fat

bugmenot

New member
I train at home and I only have dumbbells. I eat normal foods 3 times a day and I'm gaining weight from this. I have posted my routine below.
How can I make this better? Should I do other exercises? I only have dumbbells so I need exercises that I can do with them.


MON:
Chest:
Bench press – 4 sets x 3,6,8,12 (heaviest weight first then decrease)
Incline bench press - 3x12
Push ups (superset) – 3x12
Triceps:
Close grip bench pres – 4 sets x 3,6,8,12 (heaviest weight first then decrease)
Dips (superset) -3x12

WED:
Biceps:
Curls - 4 sets x 3,6,8,12 (heaviest weight first then decrease)
Incline curls - 3x12
Concentration curls (negative reps) - 2x2
Shoulders:
Seated military press - 4 sets x 3,6,8,12 (heaviest weight first then decrease)
Standing lateral raises – 3x12

FRI:
Legs:
Squats – 4x12
*stand on one leg while holding weight in hand and pushing up with foot* - 3x12
Abs:
Crunches, Sit ups, leg raises (3x12 for each)

SAT:
Back:
Deadlift - 3x12
Bent over row – 3x12
Dumbbell bent over row (on a bench) – 3x12
 
you're routine looks fine except you need some more pulling exercises. You're prolly gaining fat bc your diet sucks. Eat more than 3 times a day. Go to the nutrition forum and get a proper diet together and i'm sure you're gains will start being more solid.
 
Here's a link to a thread with some real good nutrition info

http://anabolicminds.com/forum/nutrition-health/92572-fuel-talk-pt.html

Here is a link to crossfit. Look at their workout of the day if you like, but if you go to the L of the page there is an exercise and demo link. In that link is a bunch for various movements etc. Look at the ones for kettle bells. Pretty much anything you do with kettle bells you can do with dumbells. They are awesome.

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Tweak your diet right and you won't gain a pound even if you do not workout. Nutrition is the biggest and most important part of fitness.

Luck
 
Thanks for the suggestions.

This is my diet
Breakfast: cereal, 1 egg, 1 banana

Lunch and dinner: meat (cow, pig, chicken or fish), carbohydrate (pasta, rice or potato) and vegetables

My stats:
5'11 (180 cm), 154 lbs (70 kgs), 21 years old.

I have trained for 2 and a half years but I didn't eat properly for the first 2 years so I didn't see any results (I was afraid to gain fat because I'm meso/endomorph).
The last half year I started eating more calories than I use which made me gain 11 lbs (5 kg). Some of it is muscle but also a visible amount of fat.

How can I improve my diet?
Is it required that I do cardio or can this decrease my results?
 
Endomorph? 5'11'' and 154 is pretty slim man. What kind of fat do you think you are gaining? Yes you can do cardio and should to keep your heart and cardiovascular system healthy. You can do cardio on it's own days or with weighted workouts. I prefer to to cardio after lifting weights. I feel that if I do cardio 1st I'm too tired to really get the most out of lifting, bit I'll still be able to do cardio just fine if I lift 1st. So I lift then cardio. IMO. You won't hinder results. Just do not train like a marathoner you know.
 
3x a day is no where near enough meals. No matter what it is you are trying to do. Some people may argue the fact, but try to eat at least 6x a day for starters.
 
6 smaller meals
 
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