So im getting a lot more cut, but not any stronger

[GOtriSports]

Hello everyone! About 7 months ago i was very overweight and out of shape. I am 19 years old and my weight was 260 pounds. After some intense dieting and working out I am proud to say that today I weight 178 pounds (I am 6 ft. tall). I am pretty happy with my weight right now so I am not trying to lose anymore but I also do not want to gain anything unless it is pure muscle.

People look at me in the gym and expect me to be lifting so much more than I do. I have gotten fairly cut (would be even more if i could get my skin to shrink all the way back to normal).

I will give you my weekly breakdown of workout and yes I know it has some major flaws as I do the same things every other day. But any advice to would be great on increasing my strength:

Monday:
30 minute warmup on olyptical
Weighted dips (add 25 pounds to my body weight)
medium grip pull-ups
60 crunches, 20 left side crunches, 20 right side crunches
(do this cycle 3 sets with 10 reps in the dips and pull ups)

Dunbell Bench
Weighted decline sit-ups (hold 45 pound plate in hands)
(3 sets, 10 reps each)

Dunbell Curl
Weighted decline sit-ups (hold 45 pound plate in hand)
(3 sets, 10 reps each)

Verticle Push-ups
Weighted decline sit-ups (hold 45 pound plate in hand)
(3 sets, 10 reps each)

Left side plank (30 seconds)
Right side plank (30 seconds)
front plant (30 seconds)
Weighted decline sit-ups (hold 45 pound plate in hand)
(3 sets of each)

Cable Fly
Weighted decline sit-ups (hold 45 pound plate in hand)
(3 sets, 10 reps of each)

Then i finish with 30 minutes on the treadmill

I do this exact same workout every other day. I do cardio on every single day even days off from the gym. I am currently training for traithalons so my cardio varies from running, swimming, and biking on non-gym days.

I do not lift much or at all with my legs because I do so much intense cardio and am working on performance in that area i do not want ym legs exhausted by the time i start running swimming or biking!

 

[Scarface30]

decrease the volume and start lifting heavier if you want to maintain some strength, that's what a lot of people do.

also make sure your protein consumption is high enough to maintain the muscle you do have.

 

[Built]

Also, no more pre-workout cardio, okay? Do it after, or not at all since you do triathlon training anyway.

With all the endurance work you do, your workouts only need to be short and heavy - 3x5 squats, deads, cleans and chins could be your entire workout.

 

[CowPimp]

Like built said, stick to the more basic compound movements.

No lower body work?

More back work would be good.

Lift in a higher intensity range to ellicit strength gains. If you are trying to put on muscle mass, then you are going to have to eat more food. Monitor your body weight and body fat to ensure that you are gaining almost all muscle. Granted, you will probably have to gain very slowly if that is the case, but I understand where you are coming from.

 

[Merkaba]

its dumbbell....dumbbell!!!!!

and elliptical....

And stop overtraining