I dont mean for my first posts to be about others helping with my routine as i plan to stay around to try to learn quite a bit even after this topic goes. However, i guess the first post has to start some where.
Ill try to give all neccessary info, if i forget something that would help then please let me know. All criticism good and bad is wanted, perferably negative so i know what to improve upon.
im 19, 6'3 178lbs and hbf 360 says i have 12.2% bf and closest to a mesomorph body type. sophomore at university. Started lifting just to hang out with the guys i met at college and i really did everything half assed. Just used the time in the gym to have fun w/ everyone. In the 2 semesters i lifted, i did make some improvements and gained much more knowledge than i knew before and by the end of the spring semester, i was pretty serious about exercise in nutrition but still alot of my time lifting was wasted. With the summer coming up, i decided i wanted to cut the bf so i could try to have a 6 pack for summer (seeing as my moms fiancee has a pool and my gf has 3 beach houses) so i could look good. However, i feel like a scrawny ***** so im changing my goals to adopt to improving strength and increasing size rather than tone, however if i could keep semi-lean that would be nice but if not then whatever.
My current routine: I dropped the isolation routines that i was doing before because i feel i can increase frequency. I am now doing a 5 day upper and lower body split. upper, lower, upper, lower, upper Mon-Fri and then weekend rest. I usually do cardio as a warmup, a 2 mile run to the gym and the same run home. I usually dont follow a structured routine once im at the gym, rather pick exercises that i pull from a pool of ideas but i try to hit a muscle group for 8-15 sets per day. I usually do 2 weight exercises for my abs/obliques in a day and then end my gym time with planks and side planks. ALot of my exercises are supersetted too.
Ex: Monday- upper body
run to the gym, stretching with light weight for 5 minutes. Then something like:
DB bench 5x5 supersetting w/ hammer curls 4x8
Front Pull Down 4x8 suppersetting w/ dips 4x10
lower back extension machine 4x10
Weighted oblique bend 4x12 db shrugs 4x10
Military press 4x8 supersetting with regular curls 4x10
T-bar row 4x10 supersetting with weighted leg raises
Closegrip bb bench press 4x10 suppersetting w/ 4x5 skull crushers
db front raise 4x10
preacher curl 4x8
Db bent over row 3x10
tricep extensions 4x8
planks and side planks
My diet is pretty clean but is probably a huge problem in the eyes of experienced lifters because as much as i try, i dont think im bringing enough in. It consists of 5-7 varying inconsistant small meals and 4-5 protein shakes. If i added it up, i probably get 130g of protein and under 2000 calories a day. I eat when im up, usually granola, oatmeal, or yogurt with a protein shake. I usually lift in the morning within 2 hours of breakfast and preworkout is usually simply a protein shake (starting a brief trial of no-xplode i got from a friend to see if i liked it). pwo is another protein shake followed 30 mins later by usually a small can of tuna, half a small turkey or chicken sandwhich. After that, i try to drink 2 protein shakes through the course of the day but i struggle to get much else down, a dinner meal of a small salad and whatever the entree is, salmon, ribs, steak, chicken, turkey etc... I have read up about it and think i need to try cycling my carbs, but maybe you guys could give some input about that?
Supplementing: Multivitamin, Fish oil, Protein w/ bcaas (if u consider it a supp), Melatonin (for sleep purposes), a gram of glutamine in the morning, and sometimes a gram of arginine at night. Also the no-xplode but i will only use that 3 more times before i have to decide if i should buy it or not.
Gave alot of information i know but any help would be highly appreciative. I have been reading between numerous forums (am,tmag,bb, and ironmag) to gain information although any individual advice would be great. Thanks