need advice to gain more size

2

2-w-o

0
I have been working out fullbody since january. I cant really tell if Im gaining any size in muscles, i have lost 25lbs since then though. I dont know if I need to add to my routine or what to do.
My routine is:
Mon, Wed, Fri:decline crunch-25 x 3, squat- 15 x 3, b.p-10-8-8, upright rows-10-8-8 x 3, bent rows-10 x 3, pushdowns-10-8-8, leg ext.-15-12-10, calf raises-12 x 3, BB curls 10-8-8
Tues, Thurs: I do cardio for 25 min. with sets of 30 pushups, crunches, and luges before cardio, every 10 min. during, and after.
If i could get any help I would appreciate it.
 
2-w-o,

Do yourself a favor: read "Brother Iron, Sister Steel: A Bodybuilder's Book" by Dave Draper

Bodybuilding, Weight Training, Nutrition and Diet Guidelines from Mr. Universe Dave Draper

This is the best weight-training book I've ever read (& I've read quite a few & tried to read a few others & found doing so difficult)... this book is an easy read... it's concise & full of wisdom (Draper tells it like it is).

(I recommend this book to all interested in weight-training)
 
if you're losing weight, you're eating less than you need to maintain.

if you wanna add muscle, you need to eat more.

slimming down or bulking up is 85% diet, 15% training.
 
thanks for the advice

I appreciate the advice I have recieved. I try to eat 6 meals a day. I eat oatmeal and 3 eggs in the morning, a protein shake 3 hours later, lunch (chicken with vegetables or rice), protein bar, dinner (chicken with salad), and a protein shake or a bar at night. I guess I could cut out the cardio on my workout days. Thaks again for the input.
 
that doesn't sound like much food for a bulking diet.

I eat 5 egg whites with 2 yolks every day for breakfast, and oatmeal if I'm bulking.
protein bars should be avoided unless they are teh ONLY thing you can fit into your hectic day. In which case, I'd suggest you make your own, or my protein waffles, so you can control exactly what's in them. Even good bars have sugar, too much fat, and often sub-par protein quality.
 
So just drink the shakes instead of eat protien bars? That would be alright. Today I actually ate 219g of protein. Is that enough? Im not trying to get to big, I just want to add about 4 inches to my arms, loose some belly fat, and grow my chest. Thanks for your help.
 
Sounds plenty they recommend about 2g of protein per kg of body weight(roughly). Just dont forget that carbs are just as important for muscle development as protein is!

It would help to know your intial body mass and fat% to see where the 25lbs of weight has dropped from and how fast, but i wouldnt worry about that. I dropped from 90kg to 74kg doing weight training with not that much cardio and now i'm up to 82 with much lower fat% and i started putting more muscle on when i did less exercises(go figure) so instead of doing 6 or 7 exercises in a session i would do only 4 and it worked, so maybe splitting up your weight training (one day push one day pull for an example) and spreading your cardio to things such as riding to work etc.

dont know if that helps you at all, oh and also dont rely heavily on protein shakes, a bit of steak, some tuna etc; your body is designed to eat real food so it might appreciate some every now and then
 
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