Hi everyone,
I'd like to gain muscle and get fit at the same time (i.e run 15km etc) for the upcoming soccer season. What would be the best for me to do? I weigh 68kgs, and i am 170cm tall. At the moment, im doing a lower/upper split, 4 times a week with cardio 3 times a week. I do core work twice a week. For my routines
Upper:
Bench
Shoulder Press
Chin ups
Barbell Rows
Skull crushers
Preacher Curls
Lower:
Squats
Dumbbell Squats
Leg Extensions
Hamstring Curls
Calf Raises
I try to do about 5 sets, with progressive increase in weights and then decrease in the compound exercises (i.e 1st set 60kg, then 70, 80 then down to 70, 60) while for the isolation exercises i just do a straight 4 sets.
Cardio wise, i tend to run or cycle, running about 6km at the moment, hopefully increase to about 14km. Cycling i do about 20 odd km on the stationary bike, in 45 mins.
Im also going to be playing soccer and hockey 4 times a week as well as golf a couple times a week. Am i overdoing my training? I'd like to add muscle with no negative impact on my fitness/agility/speed, hopefully with me being around 70kgs by the end. I have about 3 months to reach my goal.
Im currently taking both creatine and protein, with my energy intake at around 13,000 KJ (~3,100 calories) with 130g of protein. I also eat about 4-5 meals a day, ensuring that i get enough vegetables into my diet. I do tend to eat junk meals once every 2/3 days, due to work commitments, but the calorie intake is always around 3,000 as i limit the amount i eat.
Any help would be appreciated.
When i tried a similar attempt last year, i stuck to 9000kj and found my weight decreased to 62kgs with no differences in amount lifted (i.e i got stronger per kilo) but it meant i became too small.
Any help would be much appreciated.
PS Also, is it ok to do upper and lower on consecutive days?
I'd like to gain muscle and get fit at the same time (i.e run 15km etc) for the upcoming soccer season. What would be the best for me to do? I weigh 68kgs, and i am 170cm tall. At the moment, im doing a lower/upper split, 4 times a week with cardio 3 times a week. I do core work twice a week. For my routines
Upper:
Bench
Shoulder Press
Chin ups
Barbell Rows
Skull crushers
Preacher Curls
Lower:
Squats
Dumbbell Squats
Leg Extensions
Hamstring Curls
Calf Raises
I try to do about 5 sets, with progressive increase in weights and then decrease in the compound exercises (i.e 1st set 60kg, then 70, 80 then down to 70, 60) while for the isolation exercises i just do a straight 4 sets.
Cardio wise, i tend to run or cycle, running about 6km at the moment, hopefully increase to about 14km. Cycling i do about 20 odd km on the stationary bike, in 45 mins.
Im also going to be playing soccer and hockey 4 times a week as well as golf a couple times a week. Am i overdoing my training? I'd like to add muscle with no negative impact on my fitness/agility/speed, hopefully with me being around 70kgs by the end. I have about 3 months to reach my goal.
Im currently taking both creatine and protein, with my energy intake at around 13,000 KJ (~3,100 calories) with 130g of protein. I also eat about 4-5 meals a day, ensuring that i get enough vegetables into my diet. I do tend to eat junk meals once every 2/3 days, due to work commitments, but the calorie intake is always around 3,000 as i limit the amount i eat.
Any help would be appreciated.
When i tried a similar attempt last year, i stuck to 9000kj and found my weight decreased to 62kgs with no differences in amount lifted (i.e i got stronger per kilo) but it meant i became too small.
Any help would be much appreciated.
PS Also, is it ok to do upper and lower on consecutive days?