I am a 5'9 tall 160 pound 28 year old male. I am moderately lean and muscular. I workout at my house doing calisthenics (sp?) and also using a pair of 15 pound dumbbells and a pull up bar. I currently do a regimen which a friend made for me and I do not consume any supplements. I eat whole foods and usually eat a protein rich food after I work out (nuts, Greek yogurt, etc), but not much. I have noticed slightly increased strength but minimal growth in the appearance of my muscles. Currently I do day one: push-ups, wide push-ups, legs elevated push ups, chest elevated push-ups alternated with pull ups and chin ups. Day 2: curls, tricep kickbacks, hammer curl to press, lateral raise, reverse curl, seated military press. I am basically doing low weight, high reps. Day 3 I just do cardio. Then I start over. Throughout all this, I mix in some v ups and leg lifts for abs. I usually do some cardio every day. I want to stay around the 150-165 range and increase my muscle size slightly while remaining lean and increasing cut/definition. I don't have any desire to just "get big" aka look like a typical body builder. I have decided that I am not totally opposed to supplements, protein powder, etc if it's what's best for me. Anyways, I'm not totally sold on this workout bc the guy who made it for me, while an experienced athlete, is kind of stupid and not a professional trainer or anything. Any recommendations for a new regimen, nutrition, supplements, etc? I am basically looking for a proven regimen to produce results. Am I in the right place here to ask these questions?
Btw, I have done t25 and insanity but they really aren't my thing. I enjoy strength training and then doing some cardio on the side.
Btw, I have done t25 and insanity but they really aren't my thing. I enjoy strength training and then doing some cardio on the side.
