some advice and growth whilst staying lean?

j1974

I was wondering if you guys could critique my daily routine. Im doing this 3 days this week and am going to keep it up whilst doing 45 - 1hr weights only in the evenings, something like

Monday 6am cardio. Tuesday 7PM legs, Wednesday 6am cardio, Thursday 7PM chest & back, Friday : 6am cardio
Saturday 9am shoulder work 6 x 2min rounds of skipping and 6 rounds on target pads, boxing. Sunday REST.

I wouldnt mind puttin on about 5-6Lbs of muscle whils keeping lean. Im 36 and weigh 13st 2lbs.
I tend to stick with basic lifting, front squats, leg press, bench, clean and press etc. My question is,should I up my calories if I dont want to loose what valuable muscle I have???
Im heading to austrailia in december for 1 month and would like to go in good shape.

see below for typical day eating and training, this was yesterday.



5.00am 40gm protein via shake (not nice that early)

6.am Cardio
Interval training for 20mins on cross trainer. then do a circuit 5 times without stopping, as follows - skip fast for 1 minute, 20 pushups, 20 ball slams with 5kg medicine ball. 15 sets altogether. then cool down with 3 minute moderate pace on rope.

7.am : porridge = 100gms oats, 20gm wallnuts, 50gm blueberries, skim milk. glass or OJ and 1 tabespoon of cod liver oil.

11.am. 3 boiled eggs 1 banana

1pm ( O briens sandwhich, all tuna and salad, lots of tuna. 1 double espresso.

4pm : 1 tub cottage cheese

7.pm : One big steak with lots of sweet potatoe and steamed broccolli.

8pm : dessert, 1 tall glass of half skim milk, half chocolate milk.

10.30pm. Vitamin C and glutamine, BED!

jugger0

Well you dont have to get fatter to get bigger, i started off at 80kg and now im 97ish and leaner then ever and have never had to cut. You should eat slightly over maintenance, 500 cals and see how it goes. Dont worry abour getting fat, if your working out properly and eating well you should gain minimal fat. What reps and sets you using? g'man using squats and presses etc.. did you make the programme yourself or get it off an instructor?

Mellor

You biggest mistake is only going to Oz for a months.

Canis Lupus

Mellor wrote: »

You biggest mistake is only going to Oz for a months.

Being surrounded by the Australian accent for anything longer than a hour is surely a bad thing no?

j1974

jugger0 wrote: »

Well you dont have to get fatter to get bigger, i started off at 80kg and now im 97ish and leaner then ever and have never had to cut. You should eat slightly over maintenance, 500 cals and see how it goes. Dont worry abour getting fat, if your working out properly and eating well you should gain minimal fat. What reps and sets you using? g'man using squats and presses etc.. did you make the programme yourself or get it off an instructor?

thanks, yeah I made it myself. I love doing multijoint movements. Some saturdays Ill go the gym and do 15 sets of clean and press. Ill start with 40kg for ten and keep adding weight until I cannot get more than 3 reps. It generally happens at 70kg. I could do heavier than 70kg from a fresh start but havin done so many sets, im whacked. its brilliant cardio with 1 minute between sets. then ill skip for 7 rounds and hit the steam room. I love that kinda session.

sets wise on a typical leg workout for instance ill front squat 60kg fror 3 sets of 8, good form. then leg press about 130kg for 4 sets of 12 reps on a pedulum Leg press (you can get away with slightly higher reps on this one). I can do 230kg for 10reps on the standard leg press but I find this new one is better even though you use less weight. then 2 set of 10 stiff legged deadlift with 65kg. then I go into a corner and do as many free standing squats as I can, as fast as I can, I usually get to 70 before I turn white!! then I do calves and core work.

In terms of reps, Ill never go less than 5 reps and never more than 10. If you're lifting 10 reps on your third set, its too light.