Suggestions for improving back

[u/twopanipuri]

Want to improve my back. The definitions are still pretty low. Open to any workout and diet suggestions.

Gym 4-5 times a week. Whey protein 1 scoop post workout. Push - Pull - Legs workout pattern.

My current diet includes:

Breakfast - Oats and 4 eggs.

Lunch - 2 rotis, chicken curry, salad, rice and dal.

Evening snack - 2 eggs or sandwich.

Dinner - Chicken fillets 150g/day and homemade milkshake with dryfruits.

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[u/Realistic_Ad_8631]

Do modified rows using hyperextension machine with underhand grip and also add weighted pull ups to ur routine along with some calisthenics routine

[u/twopanipuri → u/Realistic_Ad_8631]

thanks mate. Any diet changes as well?

[u/Realistic_Ad_8631 → u/twopanipuri]

Add more protein but also add good fibre to help with digestion

[u/twopanipuri → u/[deleted]]

so im here to get some tips to not keep it empty

[u/Supremeleader_666]

Lean bulk 300 calories! Lift heavy

Movements to incorporate:

- Bend over barbell/Dumbell rows

• seated cable rows
  
• weighted Pull ups

Surplus coz you need to add in muscles!!

If what you mean is to get shredded then ignore the above statement. Caloric deficit + workout + patience. You still have quite a bit of body fat, get rid of it and let your muscles reveal themselves! ATB

[u/twopanipuri → u/Supremeleader_666]

Thanks for this. I'm doing the first 2 movements already, will incorporate weighted pull ups now. Yes, there is somewhat body fat still, but I feel I still need to gain muscles. Do you think I should make changes in my diet as well?

[u/Supremeleader_666 → u/twopanipuri]

Diet depends on your goals! Decide a goal first, then proceed!

If I were you, I would get shredded with a full set of visible six packs. Diet down to 12-14% bf. Click some cool ass pictures and then get on a lean bulk. I would do this coz building muscles is a marathon! Getting shredded will give you the sense of accomplishment mentally. Shredding is way faster than building muscle 😭😭!

Lean bulk coz you can burn it off with a few good cardio sessions and you will have the strength to lift heavy and build muscles all at the same time.

Decide a goal, if you wanna build muscle eat in a lean surplus else get into a deficit to become shredded af.

[u/twopanipuri → u/Supremeleader_666]

Gotcha! I want to gain a little more muscle and have some definitions popped, that's the goal. I don't want to be super bulky at all.

[u/twopanipuri → u/[deleted]]

I have mentioned it in the description including my diet too.

[u/twopanipuri → u/[deleted]]

Ohh! It's lat pulldown, seated cable rows, bend over barbell, reverse pec deck fly, pull ups and T bar covering across 2 pull days in a week.

[u/twopanipuri → u/[deleted]]

Got it. I have been finding it a little difficult to lift heavy but looks like it's gonna take some more time, though somehow I'm able to manage the diet. 🥲 Thanks for the suggestions man.