My current routine has me adding size gradually while staying lean. From all my rowing, which has a high cardiovascular component, I am able to stay at 7-8% body fat rather comfortably all year round, even while gaining mass. I will add about 10 pounds of muscle this summer and have also set some strength goals since, in my experience, bolstering my strength has had a direct effect on my size gains.
If you want to add size gradually while leanin' out I recommend that you cycle your crab intake from 2g per pound of bodyweight to slightly less than one gram a day. Often when trying to add muscle, people go way over with crabs and end up adding body fat. When I am rowing and bodybuilding I end up having to consume lots of carbs (about 550 grams a day) to keep my weight up. Protein intake is critical since it is the building block of muscle building. I try to consume about 1.5-1.8 grams per pound per day. My fat intake is not zero like some consume. Fat is an important component since it maintains hormonal output, allowing muscle gains and fat loss.
Meal 1 (4:30 a.m. before crew practice)
-10 egg whites scrambled with 2 yolks and about 1/2 cup of low fat cheese
-1 cup oatmeal with 1 tablespoon of honey and some rasins, another type of cereal or toast (I reduce the amount of on low crab days)
-1 tablespoon of peanut butter Fat =17g, Protein= 65g, Carbs = 75g (on low carb days this is closer to 40)
Meal 2 (at 10:30 a.m.)
-I have a 12-inch sandwich form Subway and order it with double meat and no mayo
On low carb days I will have tuna salad and the carb intake is lower Fat= 10 g, Protein= 45 g, Carbs= 65g
Meal 3 (at 12:30 p.m.)
1 tablespoon peanut butter
Fat= 16 g, Protein = 60 g, Carbs = 30g
Train from 2:35-3:45
Meal 4(at 4 p.m.)
Protein Shake with diced strawberries, yogurt, and a little Hersey's syrup -- yes you read correctly -- hey it tastes great and gets some simple carbs in fast. I will also have half of a serving of Cell Tech which contains 5 grams of creatine.
Fat= 5 g, Protein= 70 g, Carbs= 95 g I usually take a knap or do homework at this time. This summer I will be working all day so I got some extra bling.
Meal 5(6 p.m.)
- I will have 8-10 ounces of Chicken Breast, Eye of Round Steak, Lean Ground Beef or Fish
-1.5 Cups of broccoli or some other green veggie
- My carb sources vary from bread, pasta, rice, baked beans and potatoes Fat= 16 g, Protein= 55 g, Carbs= 85-90(On low carb days this amount is much lower, around 35-40 grams). One might scoff at how I take in many crabs at this time, but remember that I row for an hour and a half in the morning and need this many carbs to replenish glycogen from crew and bodybuilding
Meal 6 (9 p.m.)
- I half of Protein Shake
Fat= 2 g, Protein = 30 g, carbs= 10 g
I am in bed by 10:30, ready to do it all over again.
My totals come out to about 365 grams of carbs, 65 grams of fat and 295 grams of protein. On the lower crab days my crab intake drop by about 23%.
Quads and Hamstrings
Chest and Biceps, abs
Off Day, I come home and sleep.
- Leg Press
sets are for 15-20, 12, 10, 8, 6-8 which is followed by a drop set. I want to be using
1100 for my last by the end of the summer -- I am currently leg pressing 920-1060lbs
-Squats, Smith machine squats, front squats or lunges
2-3 sets of 8-10 reps
20 reps, 12-15 reps, 10 reps
Seated Leg Curl for the same reps
-Stiff Legged Deadlifts with Dumbbells
3sets of 8-10
-Lying Leg Curls
2 sets of 8-10
- Incline Barbell Presses with a low incline
sets are for 8-10 then 2-3 sets of 5-7reps. My goal this summer is to get 205 for 5reps
-Incline Dumbbell Presses or Hammer Strength Presses
3sets of 4-10 working up to 80lb dumbbells
-Incline Flyes or Cable Crossovers
3sets of 8-15reps
-Standing Alternate Dumbbell Curls or Standing Barbell Curls. I have been using
85-100lbs and wanna do 110 for 6 reps this summer
3-4 sets of 4-10reps
-Incline Curls, Cable Curls or Preacher Curls
2-3 sets of 8-15 reps
Hanging Knee Raises superset with Crunches 2 sets each for 15reps
-Wide Grip Chins
1 set of 8-10 reps with 20 pounds attached, 1 set of 5-6 with 30 pounds attached and 2 sets with bodyweight only. Goal is a 35-pound plate for eight reps
-Bent Over Barbell Rows or Deadlifts
3 sets of 4-10
-1 arm Dumbbell Rows
2sets of 8 reps using 100-pound dumbbells
-Close Grip Pulldowns
2sets of 8 reps
2sets of 8-10reps
Standing Calf Raises or Leg Press Calf Raises
3 sets of 10-35reps
-Standing Side Lateral Raises I have been using 20-30-pound dumbbells
3-4 sets of 6-12 reps ending with a drop set
-Overhead Presses with Dumbbells, Nautilus Machine or a Smith-Machine
2-3sets of 6-10 reps working up to 155 pounds or 65-pound dumbbells
-Bent Lateral Raises
3sets of 6-15reps
2sets of 8-12reps
- 2 Handed Single Dumbbell Extensions
3-4sets of 6-10reps working to a 75-pound dumbbell.
3sets of 8-15 working to 130lbs
I will keep you posted as to how I am doing. These numbers, especially training poundages are subject to change since I make progress quickly by always pushing my envelope.