Figured it was about time I posted, been reading the forums for a few weeks and I must say there is some fantastic information here, very useful. I'm a 19 year old student at Otago University in Dunedin, New Zealand. I'm studying towards a bachelor of physical education, double majoring in exercise prescription and management and exercise science. I've been training on and off for about 2 years now, and I feel i'm at a point where I should either cut and get back the appearance I want, or bulk for a bit and get some more muscle and strength before getting ripped again. I want to keep up my aerobic fitness/sprinting speed as well, for health and functionality reasons.
I'm 6'1 and currently 86kg or 190lbs, I like the definition I had at 80kg or 175lbs and 8% BF, but I want to add 5kg or so of muscle to that definition. I plan on bulking to about 205lbs then dropping back to my current weight of 190lbs but being around 8% BF at that weight, whereas I'm currently around 13-14% ( Used an impedance machine to test the 8% and i'm just guessing at my current level)
Anyway here's my current regime;
Monday - Gymnastics class for 50mins and dance class for 50mins, Gym can sometimes be like HIIT and dance is usually a mild cardio.
Tuesday- DB chest press 4 sets 8-10 reps
DB incline chest press 3 sets 8-10 reps
DB military press 3 sets 8-10 reps
Chin ups/pull ups 2 sets of each, until failure.
Seated rows 3 sets 8-10 reps
5 minutes or so of Abs
Wednesday- Same as monday
Thursday- Same as Tuesday
Friday - HIIT, I jog 10 min to a field where I sprint the length of a rugby field and then jog around it back to the starting point and sprint the length again. I do this between 6-10 times depending on how I feel and then jog 10 mins back home.
Saturday - Same as Tuesday
Sunday - rest
I like simple routines which is why I do the same resistance training routine 3 times a week, and I don't train legs because I do a lot of walking and I use them a lot in class on Monday and Wednesday, aswell as HIIT friday. I feel my legs are big enough/strong enough and I'd rather use them for running than lifting.
Not sure on what my calorie intake is but it's definately higher than what i'm metabolizing as i've been gaining weight for the last 2 months or so. I'd say I get 45-50% of calories from Protein, 30-35% from Carbs and 20% from fats.
I have a protein shake after exercise every day and I'm going to start on one cycle of Creatine and L-glutamine in the next week or so. Most of my carbs come from Pastas and whole grain multi grain bread. Most of my fats are from cheese and milk, and protein is from eggs and all meats really, poultry, beef, fish.
I know that's a long read and if you've gotten this far I thank you, I figured it's best to get it all up there in one hit to save the usual questions I see from you guys on these types of posts. Just wanting some opinions from you guys of anything you disagree with/would change and also things you think I'm doing right and should keep up with. Thanks =)