Hi there, I am new to this forum and thought I would start by posting up some info about myself and seeing what I am doing right, wrong, and things that are just not as effective as something else I could do. I am in an annoying situation at the moment due to a semi recent injury. A year and a half ago I broke my leg in a spiral fracture in the right fibula playing rugby 
. After said injury I got lazy with my workouts even after I recovered and just focused on my studies as Mechanical Engineering is no walk in the park. At the time I was attending A&M and with the injury knew that I would be unable to play for the rest of the year. Before this I had always played rugby, ran cross country and lifted. Over the year span before I started lifting again I lost about 20 lbs. presumably mostly muscle and probably gained some weight in fat but on the whole I lost 20 lbs. of body mass. I went from 165 at somewhere from 5'10"-6'(I honestly am not sure on my height as everytime I get measured I am told a different height : /) to 145. If any of you guys play rugby you would understand that 165 is already the lower end and yet somehow I played 8 man position (I know again this sounds crazy hehe).
Now a I find myself at a different campus UTD, for Electrical Engineering and have no sports or other organized activities. I found some people and we are trying to resurect the rugby team here. This is where I fall into my delima and will post workout/diet information. I have been on this same workout scedule since the end of last summer. Well here is the problem, I have managed to get to 150 since I started working out early last fall, however, I really need to build up some more as it looks like we are going to have a functioning team again next fall. However, rugby is a crazy cardio intensive sport as well. Basically the only weight I am going to be able to gain is muscle weight if I am gonna get back up to around 160. I have been running alot to ensure that I can keep up on the pitch. Info:
I typically try to run at least 5 times a week average of about 6-8 miles per run and at a pace that gets me done in 43+ at 6 miles. ( ran a half marathon in houston over christmas and came in at 1:15:00 ). This makes it incredibly tough to gain weight but I have managed to pack on 5 lbs despite it but it took freakin 6 months.
My lifting schedule seems to vary more than I should let it due to school being the prime time setter in my life.
Before Christmas I might have been over doing things a bit with my workouts:
4-5 days a week
in this order usually
3-4 of the days:
modular lat pull: (not sure of the mech advantage on this particular machine as the non modular and the geared lats I can do sets of 200+) but on this machine 10reps:3sets:110lbs.
upright rowsi started using this strange new machine that is not a cable but arms instead ???) usually around 140lbs(this is more that I would do on a regular upright row machine
bench press: 7-8reps:3sets:155lbs
this exercise where you lay belly-chest on an exercise ball and then hold weights(I use 5 lbs.) then holding your clavical pinched, you start with the weights, arms extended, at your side and then bring them forward above your head and then back(sorry for not knowing the name : /): 15reps:10sets
inclined situps using 25lb weight at the neck: 25sets:3-5reps
shrugs: 10reps:3sets:60lbs each arm
curls isolated on resting angular thingy: 10reps:3sets:60lbs
some days burnouts or one of numerous tricep workouts
military press: 10reps:3sets:80lbs
these are farely typical of uperbody workouts I do usually with some other random exercises added depending on how I feel that day
on the other days that I do legs those workouts usually consist of:
squats: 10reps:3sets:200lbs(i know not enough to play 8 man now)
hamstring curl (weight varies on amount of running)
spread your legs machine going out <---- -----> usually 110lbs 10reps:3sets
bring them together machine----> <------- usually 130lbs 10reps:3sets
calf extensions not sure what weight, I max the machine for regular reps so I just take it easy on these with 10reps:3sets
then I usually finish these days off with various abdominal exercises
Every Thursday I have about 1hour and 30 mins of phyical fitness that is way less stressful than my normal workout days, this is because I have ROTC and we have PT and ROTC takes up the entire day so I can't lift/run.
diet:
usually cereal with a piece of fruit and sometimes egg whites
lunch is usually some kind of sandwich, sometimes chips, piece of fruit, and tea, water, diet soda etc
dinner varies as I like to cook and usually make something with enough carbs for my running the following day as well as enough protein to repair from that days lifting. I also like to have a desert of some kind on random days.
i guess i cook a fair amount of chicken dishes with rice and some veggie
Friday is my cheat meal. I usually eat out somewhere different each week on this day for dinner with friends.
Saturday and/or sunday is usually my rest days when I get school work done etc.
So, tell me where I can change things so that I can bulk up, stay in the cardio shape I am in now without gaining any fat, and maybe loose some extra to be more cut. This is the first time where I have had to bulk up like this as before I have always been active in lifting and cardio so it was eased into rather than something I have had to chase. I am not as adept in the ways of getting there as I kinda started out there without my knowing : /. You guys seem to know the ropes of what's right, wrong, and more efficient so give me some pointers
thanks
edit*: I should clarify,
I am not sure if I am actually lifting too often and making it harder for my body to recover, and in effect making my workouts less efective. I also wonder if running at my blistering pace and then doing these full upper body lifts is good also. I gotta stay at peak cardio but I also wanna build up too : /.
. After said injury I got lazy with my workouts even after I recovered and just focused on my studies as Mechanical Engineering is no walk in the park. At the time I was attending A&M and with the injury knew that I would be unable to play for the rest of the year. Before this I had always played rugby, ran cross country and lifted. Over the year span before I started lifting again I lost about 20 lbs. presumably mostly muscle and probably gained some weight in fat but on the whole I lost 20 lbs. of body mass. I went from 165 at somewhere from 5'10"-6'(I honestly am not sure on my height as everytime I get measured I am told a different height : /) to 145. If any of you guys play rugby you would understand that 165 is already the lower end and yet somehow I played 8 man position (I know again this sounds crazy hehe).Now a I find myself at a different campus UTD, for Electrical Engineering and have no sports or other organized activities. I found some people and we are trying to resurect the rugby team here. This is where I fall into my delima and will post workout/diet information. I have been on this same workout scedule since the end of last summer. Well here is the problem, I have managed to get to 150 since I started working out early last fall, however, I really need to build up some more as it looks like we are going to have a functioning team again next fall. However, rugby is a crazy cardio intensive sport as well. Basically the only weight I am going to be able to gain is muscle weight if I am gonna get back up to around 160. I have been running alot to ensure that I can keep up on the pitch. Info:
I typically try to run at least 5 times a week average of about 6-8 miles per run and at a pace that gets me done in 43+ at 6 miles. ( ran a half marathon in houston over christmas and came in at 1:15:00 ). This makes it incredibly tough to gain weight but I have managed to pack on 5 lbs despite it but it took freakin 6 months.
My lifting schedule seems to vary more than I should let it due to school being the prime time setter in my life.
Before Christmas I might have been over doing things a bit with my workouts:
4-5 days a week
in this order usually
3-4 of the days:
modular lat pull: (not sure of the mech advantage on this particular machine as the non modular and the geared lats I can do sets of 200+) but on this machine 10reps:3sets:110lbs.
upright rows
i started using this strange new machine that is not a cable but arms instead ???) usually around 140lbs(this is more that I would do on a regular upright row machinebench press: 7-8reps:3sets:155lbs
this exercise where you lay belly-chest on an exercise ball and then hold weights(I use 5 lbs.) then holding your clavical pinched, you start with the weights, arms extended, at your side and then bring them forward above your head and then back(sorry for not knowing the name : /): 15reps:10sets
inclined situps using 25lb weight at the neck: 25sets:3-5reps
shrugs: 10reps:3sets:60lbs each arm
curls isolated on resting angular thingy: 10reps:3sets:60lbs
some days burnouts or one of numerous tricep workouts
military press: 10reps:3sets:80lbs
these are farely typical of uperbody workouts I do usually with some other random exercises added depending on how I feel that day
on the other days that I do legs those workouts usually consist of:
squats: 10reps:3sets:200lbs(i know not enough to play 8 man now
)hamstring curl (weight varies on amount of running)
spread your legs machine going out <---- -----> usually 110lbs 10reps:3sets
bring them together machine----> <------- usually 130lbs 10reps:3sets
calf extensions not sure what weight, I max the machine for regular reps so I just take it easy on these with 10reps:3sets
then I usually finish these days off with various abdominal exercises
Every Thursday I have about 1hour and 30 mins of phyical fitness that is way less stressful than my normal workout days, this is because I have ROTC and we have PT and ROTC takes up the entire day so I can't lift/run.
diet:
usually cereal with a piece of fruit and sometimes egg whites
lunch is usually some kind of sandwich, sometimes chips, piece of fruit, and tea, water, diet soda etc
dinner varies as I like to cook and usually make something with enough carbs for my running the following day as well as enough protein to repair from that days lifting. I also like to have a desert of some kind on random days.
i guess i cook a fair amount of chicken dishes with rice and some veggie
Friday is my cheat meal. I usually eat out somewhere different each week on this day for dinner with friends.
Saturday and/or sunday is usually my rest days when I get school work done etc.
So, tell me where I can change things so that I can bulk up, stay in the cardio shape I am in now without gaining any fat, and maybe loose some extra to be more cut. This is the first time where I have had to bulk up like this as before I have always been active in lifting and cardio so it was eased into rather than something I have had to chase. I am not as adept in the ways of getting there as I kinda started out there without my knowing : /. You guys seem to know the ropes of what's right, wrong, and more efficient so give me some pointers
thanks
edit*: I should clarify,
I am not sure if I am actually lifting too often and making it harder for my body to recover, and in effect making my workouts less efective. I also wonder if running at my blistering pace and then doing these full upper body lifts is good also. I gotta stay at peak cardio but I also wanna build up too : /.
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