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To summarise my situation, I was a hugely obese kid 5 years ago (19 stone), and got into cardio 6 x per week and cut down to 10.5 stone with 6% BF. Felt very happy with my tone and physique there, but wanted to put on a bit of muscle, so I've been going all out bulk for a few months now. Having put on a couple of stone though, I feel flabbier, and even if the gains are more muscle than fat, I'm not sure if being 'bigger' is really what I want. Ideally, i think i'd be aiming for a happy medium, i.e. an athletic, toned, but muscular physique. So i've been working on a schedule that I think will help me achieve these goals, putting on lean muscle and keeping the fat off, but need some feedback
Day 1- 20 mins swim (high intensity intervals), i.e. 1 length sprint followed by 2 lengths recovery pace.
Day 2- Full body weights session "A" (45 mins), 5 sets of 8-12 of leg press, BOR, flat DB chest press, DB shoulder press, lateral raises and triceps extensions.
Day 3- 20 mins cycle/run (high intensity intervals), i.e. 30secs sprint followed by 1 min recovery pace.
Day 4- Full body weights session "B" (45 mins), 5 sets of 8-12 reps of squats, chins, pec flyes, upright rows, arnold presses and biceps curls.
Day 5- REST DAY.
Next day is back to Day 1, and the cycle repeats.
Tried to use 4 or 5 compound moves in each FB weights session, with focus on shoulders especially because my chest and back are much bigger in proportion to my shoulders.
For the 2 cardio sessions, HIIT has been chosen as it'll increase EPOC fat-burning, stop muscle catabolism that might accompany long, slow cardio, and will help fast-twitch muscle growth.
In terms of diet, I'd be aiming for about 3200 per day, splitting it up into 6 meals with lotsa protein, including a protein shake and some carbs immediately post-workout.
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