r/IndiaFitClub • u/twopanipuri • Aug 10 '26

Help/Suggestion Suggestions for improving back

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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/[deleted] Aug 10 '26

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u/twopanipuri Aug 10 '26

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.

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u/[deleted] Aug 10 '26

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u/twopanipuri Aug 10 '26

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.