help me build a routine to be lean and cut up!

[fatigoworld]

greetings, im new on this forum. i have been working out for a few months and i feel progress in strength and endurance but not looks. i am about 5'8", 135-140, and work out about 4 days a week, so i am already lean, just not cut up. i push myself pretty hard and work out for about an hour either weight lifting or swimming. my diet is pretty healthy. my goal is to be lean and very cut. when i flex all of my muscles, i am ripped but as soon as i let go i look the same as i did before i started working out. im not sure where im going wrong, eating too much? too little? not enough cardio? not enough lifting? should i be working out 6 days a week or 3 days a week? i just dont know what to do...

i would like to establish a rigorous weekly routine for this goal and any help would be greatly appreciated. especially if someone already has a routine together that has worked for them in this same goal. thanks!!

 

[runner2000]

Post your workout if you want help. You should be eating 300-500 calories above your maintenance line (see internet for calculator) and 1-1.5 grams of protein per pound of body weight. 3 or 4 times a week is fine if doing a full body workout (FBW). If you have a very quick metabolism cardio could be using up calories that would otherwise be used for muscle growth. A good rep range for size is 7-12 reps of maybe 3 or 4 sets. Compound first, then isolation. And remember to work the legs for the growth hormonses to be realeased. They are essential!
Good luck.