My routine and diet. Some questions

[Snowbat]

Hello everyone,
I wasn't sure where to post this, so I guess this was the right subforum. Anyway, I'm a 30 year old male and I started lifting weights only about 1.5 years ago. Why I started lifting, in a nutshell, is because I used to be morbidly skinny (147 lbs for 6'3") and I was very very insecure about it. I was even too embarrassed to wear goddamn short sleeves.

Right now, I have a more human looking physique: I'm 176lbs for the same height.
Yeah it's probably still skinny compared to some of you long time lifters, but it's better than being a walking skeleton right.

So, you know who I and why I'm here. Been lurking on this place for a while when googling stuff about lifting and the community seems friendly so I decided to register.
Allow me to talk about my routine, diet and goals:

My routine:
2 full body workouts per week. Usually tuesday and saturday. I always do 3 sets of each excercise. The added weight on my sets make it so that set 1 goes well, set 2 gets harder and I struggle at set 3.
What I do:
- Overhand pull-ups: 8-6-6
- (Tuesday only) Weighted push-ups with feet elevated, 12-10-9
- (Saturday only) Weighted dips, 12-10-9
- Weighted split squats, 15-12-10
- Dumbell bench presses: 13-10-9
- Dumbell shoulder press: 12-10-9

Since I feel like some smaller muscle groups are not getting a thorough hammering with these, I also do some isolation:
- Hammer curls: 10-8-7
- One legged weighted calf raises: 15-15-13
- Wrist rollers: 3 reps, one rep being rolling all the way up (using the "back-side" of the forearms), back down, back up (using the "belly side") and back down.

On the other days, I do 2 HIIT workouts per week, finishing those up with planking excercices. These strengthen the core which is important for my main sport (rock climbing) and the climbing also explains the wrist rollers that I do. Believe me, your forearms get lit on fire during rock climbing.

My diet: I went to a nutritionist. Explained my goals.
I now have a surplus of 400-500 cal per day, mainly coming from carbs and protein. I ditched all the junk food: no more Big Macs, no more cola, no more pizza, etc. I literally never drink soft drinks, eat pizza or burgers or fries or junk any more.
My diet consists of:
- 4 Slices of bread in the morning with coffee and a banana and a glass of soy milk (250ml)
- 10 am snack: another banana and a glass of 250ml of skimmed milk
- Lunch: baguette with cheese and ham. No salad or mayonnaise or stuff
- Afternoon snack: a glass of 250ml of soy milk and some dry cookies (no chocolate on it or stuff like that, just dry cookies)
- Early evening snack: a handful of peanuts (25gr)
- Supper: 62gr of rice, veggies (carrots, sweet corn, spinach or tomatoes) and 300gr of fish (codfish, mackerel, salmon, tuna, etc)
- Later night: one yoghurt with pieces of fruit in it, a kiwifruit and a glass of skimmed chocolate milk

Just after a workout, while the sweat is literally still dripping, I drink one of these "meal substitutes". They don't actually substitute a meal for me, but they contain lots of protein, minerals and moderate amount of carbs.
I have sensitive guts and I have a touch time digesting high quantities of lactose. And eggs basically turn me into a chemical weapon if you see what I mean so I stay away from that.

My goal: I'm a rock climber. I do indoor climbing once a week. So I'm not trying to look like Arnold Schwarzie in his peak days as being TOO bulky will simply hinder the climbing.
My goal is to look muscular above average, low bodyfat %age and fit.
I know it sounds cliché and silly, but imagine Ryan Reynolds in Blade Trinity, that werewolf dude in those terrible Twilight movies, Brad Pitt in Fight Club (maybe a little more mass than him though).
Now I know that these guys have coaches and supplements and money to basically get to that shape. And it requires a very low body fat %age, but it gives you an idea.

What I am now: as I already said, 30 yours old, tall and slightly less muscular than your average fit guy. 15% body fat and a 21.7 BMI. I have some subcutaneous belly fat, but for the rest, my fat storage is pretty low.
I was severely skinny (if it wasn't for my length, I'd have been downright puny) as a kid.

Mah questions:

1) I'm still not sure what's better for chest development: feet-raised weighted push-ups or dips, assuming I add enough weight to stay in the 8-12 rep range? For the moment I alternate.

2) I have mild form of Pectus Caritanum. This is the chest deformity where the chestbone sticks out a little. Not to be confused with Pectus Excavatum where the chestbone is sunken in.
But in order to hide the caritanum, would it help to build more chest muscles? Can I basically have a nice looking chest despite this deformity?

3) As I said, my goal is not to look like the Hulk. I'm trying to build some mass and minimise fat gain (or even burn some). Is it good to do some HIIT on my non-workout days? Would this help in getting rid of the subcutaneous belly fat? I know that kinda fat is stubborn as hell... I heard that if you're looking to bulk, you should eat everything, including junk, to grow. That somehow sounds... strange.
Would my diet basically be enough to make some clean muscle gains and minimize fat gain?

4) Would going climbing the day after a workout or workout the day after climbing overload my body and cause overtraining?

5) Any other comments about my routine or diet?

Sorry for the long read and sorry if some of my questions are stupid. Also don't shoot me if you see mistakes in my routine.

Thanks!

 

[bjg]

hi
your diet is fine just eat carbs 2 hours before your workout and right after your workout it is good to take some form of sugar like fructose from fruits and also protein. to bulk or not to bulk it is always a bad idea to eat junk it will never make you grow muscle in fact it does the opposite and ruins your health. bulking in itself is often misinterpreted in the bodybuilding world and is often used by pros who take a ton of drugs which is not your case.
as far as your chest is concerned you need serious weight training to build up your chest with a concentration on dumbbell presses and flies and dips.
you also need to start doing a split routine instead of your whole body making your training short and intense. a maximum of 50-70 minutes in the gym. you can
do day 1: chest only: 9-12 sets
day 2: Back (9-12 sets) and biceps (6-9 sets),
day 3: 15 minutes cardio then legs (9-12 sets)
day 4: shoulders (9-12 sets) and triceps (6-9 sets)
day 5: rest
day 6: climbing
day 7- 30 minutes cardio
you can manipulate this routine the way you want but you must leave at least 3 days after shoulders/triceps to hit chest again.
+ climbing must be at least 2-3 days after working out your back and biceps.
your lifting must be done with proper form, slow most of the times, but sometimes fast, you can use superset and drop sets.
supersetting between dumbbell presses and dumbbell flies is very good.

 

[malfeasance]

your diet is fine

I do not think so. It is almost devoid of protein. None in the morning. Lunch is some processed deli meat. It looks like he gets some protein for dinner. I think that diet needs a massive overhaul.

 

[bjg]

^^^ he does take soy milk, yogurt and milk and fish, but true for lunch i don't like the ham and cheese stuff a nice chicken breast and some lentils or beans will be much better. this was one example of your diet , you don't plan on eating the same thing every day do you?
so here you go a good source of protein: fish, lentils, beans, clean beef steak, egg whites, chicken breast, spinach, celery, carrots, potatoes, avocados and many vegetables.

 

[Snowbat]

I do not think so. It is almost devoid of protein. None in the morning. Lunch is some processed deli meat. It looks like he gets some protein for dinner. I think that diet needs a massive overhaul.

Yeah I decided to take a can of 100gr of tuna in olive oil in addition to the sandwich at lunch.
However, I'm conflicted about soy milk. Some say it's beneficial for muscle growth, others say it's useless, and yet others say it's even bad because of some estrogen levels or something.
Is it ok to drink soy milk? I ask because I do digest lactose... if I take it in relatively small quantities. So I can't really fuel on that.

 

[bjg]

^^ soy milk is good forget that estrogen stuff actually it is much better than cow milk.ANYTHING you eat or drink in excess has a drawback... even water. so just eat healthy and do not focus on one single thing.
vary your diet.

 

[_LG_]

^^ soy milk is good forget that estrogen stuff actually it is much better than cow milk.ANYTHING you eat or drink in excess has a drawback... even water. so just eat healthy and do not focus on one single thing.
vary your diet.

Soy milk is better than cow milk? Wow. You're a fuckin genius aren't you?

 

[Snowbat]

Soy milk is better than cow milk? Wow. You're a fuckin genius aren't you?

But then would you say soy protein is bad, good or useless?
I know cow milk is probably ideal, but does soy protein at least help a little or should I avoid it?

By the way, I like the irony of your username. Little Guy while you look pretty big in your avatar pic

 

[bjg]

^^^ actually soy is better than cow milk, cow milk is not that great as people think, the industry made it so great but in fact it is not good for you after 3 years old, have you seen an animal drink milk in nature after being weened from breast milk? you can get calcium from most vegetables and fruits, you really do not need cow milk if you cannot tolerate it.
Soy is better but the problem with both is that they are genetically modified which is ok but do not overdo it , as i said you should not focus on one single food. variation is good. most of your diet should be vegetables and grains, then you add to it some fruits and some meat staying away from processed products as much as you can.
The problem with the american diet is that many supplements and vitamins and foods are greatly pushed and advertised by the industry making the people think:" more is better" so they start consuming more vitamins, more calcium and more supplements and enriched food and juices etc...whereas the reality is that excess of such supplements is bad for you. any excess in food is bad even worst than the lack of it.

 

[malfeasance]

Cow milk is so full of sugar that no bodybuilder should be drinking it. Read the nutrition label. I use a little to flavor my tea and my oats, but that is all.

 

[_LG_]

I only drink raw grass fed unpasteurized milk. But i still say cow beats soy everyday of the week. Unless maybe youre a post menopausal woman. Which i think you may be since you dont pin gearz.

^^^ actually soy is better than cow milk, cow milk is not that great as people think, the industry made it so great but in fact it is not good for you after 3 years old, have you seen an animal drink milk in nature after being weened from breast milk? you can get calcium from most vegetables and fruits, you really do not need cow milk if you cannot tolerate it.
Soy is better but the problem with both is that they are genetically modified which is ok but do not overdo it , as i said you should not focus on one single food. variation is good. most of your diet should be vegetables and grains, then you add to it some fruits and some meat staying away from processed products as much as you can.
The problem with the american diet is that many supplements and vitamins and foods are greatly pushed and advertised by the industry making the people think:" more is better" so they start consuming more vitamins, more calcium and more supplements and enriched food and juices etc...whereas the reality is that excess of such supplements is bad for you. any excess in food is bad even worst than the lack of it.