Routine-Feedback required

billyhead

Folks,

I was 10.5 stone up until 6 weeks ago and 6ft one inch in height. I am now just under 11 stone. the goal is to bulk up to at least 12.5 stoe of as much lean muscle as possible. I was just wondering what amendments you think I should make to my current diet and workout routine. The routine below is doen every Monday, Wednesday and Friday and I cycle to work 20km each way Tuesday and Thursday and rest on Staurday and Sunday (usually go for an hour-hour and a half walk these days).
Diet

8.30am-Big bowl of porridge or Alpen sugar free muesli with full fat milk and one scoop of ON protein)

10.30am-Some walnuts and an apple

12.00pm-Pint of full fat milk

12.30pm until 2.15pm-Gym time i.e hour for workout and the rest of the tie changing/shower etc.


2.00pm- PWO shake i.e 2 scoops of ON whey and 300mils of milk

2.30pm-Apple or Pear & footlong Wholemeal baguette or sandwhich with 100Grams tuna, cheese and salad (i.e peppers, sweetcorn, tomatoes, cucumbers, lettuce ) mixed in.

4pm-EAS Myoplex bar

6pm-Dinner with 150Grams uncooked pasta, 200gram chicken or pork or fish i.e salmon/tuna and 200grams frozen veg. I don't like sauces so usually just have one tbspoon of Udos oil and herbs and peppers spread over this meal.

8pm-Crackers and Oraganic Pecan Nut butter or cheese

10pm-ON Casein Shake (2 scoops and a pint of milk)

I also drink about 4 litres of water a day and 3-4 cups of tea.

The workout of M,W & F is

Squats: 3*10
Stiff Leg Deadlifts: 3*10
Barbell Row: 3*10
Bench press: 3*10
Military Press: 3*10
Pull Ups: 3*10
Barbell Curls: 3*10
Dips: 3*10
Leg Curls: 3*10
Calf Raises: 3*10

I try to increse the weight lifted each time. What do you think. Post your positive and negative comments.

brianthebard

More protein at half ten. More carbs after the gym. Next time you run out of the Casein powder you can just get more whey (will be cheaper) and add milk to it, same effect. Workout looks ok, how long have you been doing it for? Seems like a lot of volume though, three pressing lifts and two hamstring/three leg lifts? Perhaps drop one of each of these and just go heavier on the squats and the pressing movement? Just my thoughts.

billyhead

Thanks Brian. I have been using this workout schedule for the last 2 months but I have not progressed in terms of putting on more weight. AsI said i would like to get tto 12.5 stone with as low as body fat as possible. When I was half a stone ligther I got my body fat measured in the gym and the instructor said it was so low that it was at a very risky level . Its still quite low. I have not had it measured since then but I knw by looking in the mirror. The instructor siad that my bodyfat was around the same percentage as a professional bodybuilder just before competition so I presume around the 5% mark

brianthebard

Well then keep adding about 500 cals a day each week until you feel you are making some changes. the amount of cycling you are doing will be working directly against your bulking aims, so either eat enough to deal with that (could be quite hard tbh) or find a way to cycle less. Another litre of full fat milk, red meat, and just more food in general is needed if you aren't making progress. If your body fat is that low then you can afford to just eat anything for a while at least (although keeping away from trans fats would be a good idea). I don't know why you need to keep your body fat as low as possible, but it will work against your bulking goal to think like that. take it one step at a time. You are active enough from the sounds of things that fat gains will be minimal, and as you pointed out yourself, your bf levels are unhealthy anyways.

Edit: if you've been doing that plan for two months you should probably change it. I think 20 squats might be the thing for your bulking goals. http://www.ironworkout.com/20_rep_squat.htm

corribdude

I think you should cut back on the cycling big time if you want to put on 1.5 stone. 50 miles a week is using up too many of the calories that could be used for weight gain.

Transform

corribdude wrote: »

I think you should cut back on the cycling big time if you want to put on 1.5 stone. 50 miles a week is using up too many of the calories that could be used for weight gain.

agreed