Hi everyone.First of all sorry for the english.Second,i am 187 cm for 76 kg and i want to reach the 80 kg of muscles.My training schedule is:monday upper back and chest,wednesday legs and shoulders,friday lowerback and trapezius,sunday i restart the cycle with the monday program.I workout at home ( i don't have a gym).I need help with the diet and also with the training if isn't good or other tips.i eat like 3k or more of calories and most of this calories are carbs (>60%)protein(20-30%) the rest is fat. i started at september with 74 kg and now i am at 76.i have seen a lot of progress doing the workout but not for the weight.I can take integrator if helps but i'd prefer to just eat like a normal vegan
Ah the most important thing...I' am an ectomorph.
For the training(For upper back: http://www.google.it/imgres?um=1&hl=it& ... ,s:0,i:172
, for chest various push ups,for legs squats,for lowerbackhttp://www.google.it/imgres?um ... ,s:0,i:208
, for shoulder and trapezius more or less are the same exercise)
I should go in a gym? i ve read a lot of contraddictions online like "the problem is not training at home the important is doing workout" etc. so pls help me.And pls be objective at 100%.( and ,again,sorry for the english)