More food, less cardio or more rest days

Jamal_Guildford

Hi,

Why do you think of this training program and meal plan?

Monday: Workout A on machines: Arm Curl (6x8), Lat pull (6x8), Dips (6x8), Lying Triceps (6x8), Shoulder press (6x8), Chin up (6x8), Cardio (20 minutes running)
Tuesday: moderate cardio (cycling 26 miles)
Wednesday: Free weights work out: Arm Curl (6x8), Tricep Extensions (6x8), Bench press (6x8), Crunch (6x30), Shoulder press (6x8), Lying Fly (6x8), Supine bicep curl (6x8), Squat (6x8)
Thursday: moderate cardio (cycling 26 miles)
Friday: Workout B on machines: Leg press (6x8), Leg Curls (6x8), Chest press (6x8), Chest fly (6x8), Arm Curl (6x8), Leg raise (6x8), Cardio (20 minutes running).
Saturday: rest day
Sunday: Workout A

And the following week I switch workout A with workout B. I am trying to do each set at my maximum (sometimes I only manage to do 3 reps).

As for the food, I am eating around 2300 kcal per day with diverse food: protein (eggs, tuna, chicken, yoghurt and nuts), carbs (bread, veg, yoghurt and nuts), fat (milk and nuts) and my treats (beer and chocolate).

I manage to maintain my weight with this program but I would like to gain a few more pounds. What do you think I should do: more food, less cardio or more rest days?

Thanks,
Jamal

xcalygrl

I'm always going to pick more food because I enjoy food.

If eating more is going to be hard, I would cut down on some of your cardio. You could probably cut down the cardio on your lifting days and slowly see a gain.

forgiven16

Cardio while bulking is a good thing.

Increase food and get on a proven program such as starting strength

formerfatboy1

Calorie surplus for more weight. Continue your workouts for the next 6 weeks and monitor from there. If gains are still hard then limit your cardio for the next following weeks and Keep adjusting from there.

ChunkLaFunk

More calories for sure. Probably 3300-3500 calories per day, with 24-26% coming from protein (.9-1.25 grams/pound of body weight). Figure out your daily caloric expenditure and add 100-200 calories to it.

Also, triples won't help you gain size (mass). Strength yes, mass no. 1-5 reps are for strength & power. 6-15 reps per set for size.

Unless you're doing "special" supplements, 6 sets per exercise is a lot. 3-5 sets should be sufficient. Your weight workout should be an hour or less.

Jamal_Guildford

Thanks everyone, i will carry with and see how it goes.

DavPul

2300 seems awfully low to gain weight. And are we sure that that's a few weight routine? Seems a tad machiney.

JoRocka

Eat.
Moar.
Food.

DavPul

2300 seems awfully low to gain weight. And are we sure that that's a few weight routine? Seems a tad machiney.

"free". are we sure that's a "free" weight routine