little bit of background first been into lifting weights properly for a little over a year. Few weeks back i broke my collar bone then just as it heeled had my exams, last of which is tomoro, so ive lost a fair bit of muscle but managed to stay fairly lean because i was watching what i was eating so im about 13$ body fat thats a rough guess though.
so im going to be hitting the gym hard over the summer as i plan on going to uni next year and ant to get invovled in sport there so i developed a plan to help me bulk up after my exams are over but am still wanting to maintain cardio fitness by mixing gym work with sport specific excercises.
im 6ft2 and currently weigh around abouts the 185 pound mark.
i intend on playing rugby at uni or possibly american football.
my weight program will consist of 3 FB workouts a week and is as follows
dumbbell bench press 3x8
wide grip pull ups 5x5
back squat 3x8
bench pec fly 3x8
military press 3x8
leg curl 3x8
seated rows 3x8
clean and press 3x8
incline dumbbell bench press 3x8
dumbbell shoulder press 3x8
front squat 3x8
flat barbell chest press 3x8
bent over row 3x8
leg extension 3x8
at the end of each weight session i was intending on doing 10 mins or so if core excercises.
on tuesday i plan on doing a a 30 min plyometric circuit to improve explosive strength and my vertical jump
Thursday will be a rest day
saturday i will do a sport specific muscular endurance circuit using body weight excericses, punch bag and tires, however i may alternate this with cardio excericses weather it be interval training, hill sprints, HIIT, or a simple flat run
sunday will be a rest day
my diet will vary but will be high calorie but mostly clean so here is what i think should be a typical day
Breakfast: porridge oats with semi-skim milk plus 50g of protein powder mixed with water
Mid-morning: tuna/salmon/chicken salad with pine nuts and goats cheese
Lunch: Large baked potato + can of tuna and sweetcorn with greek yogurt
Pre-workout: almonds and some dried cranberries and 4 creatine CEE tablets
Post workout: 60g protein powder mixed with water and a banana and two creatine CEE tablets
Dinner: usually consists of either potatoes or wholegrain rice or pasta with a meat or fish portion of veg
Evening snack big scoop of low fat cottage cheese and couple slices of cold meat
this will alter slightly obviously but i will try and keep roughly the same nutritional values
i am looking for some opinions on this routine and any advice would be appriciated thanks