So I want to add some lean mass to by stature. I'm 5ft 4 66Kg and around about 29percent body fat - I'm female and been lifting for about 4 - 5 years.
I'm taking up rugby again and want to put on a bit of lean mass during the pre season - I've started doing GVT and so far workouts have been
Monday - Chest and back
1a. 10 x 10 - Chest press (12Kg) Supersetting with...
- b 10 x 10 - One armed row (14KG) (I did this wrong should have been bent over row)
Tabita intervals on bike (8 sets)
Tuesday - Legs and abs
Cardio first - 10 KM cycle as quickly as I can level 5 gear
- 10 x 10 Squat (20kg plus olympic bar - how much do they weigh!?)
2a. 3 x 10 - 12 - Leg extensions
2b. 3 x 10 - 12 - Leg curls
Thursday - Arms and shoulders
a. 10 x 10 - dips (assisted with 25 Kg) supersetted with
1b. 10 x 10 hammer curls (6Kg per dumbbell)
Friday cardio/abs - 10 Km cycle level 5 as quickly as possible plus planks, crunches, side bends, back extentions.
Diet - This is the bit I'm totally struggling with. I know my maitenence calories are around 1800 - 2000 calories but I don't want to go massively above this as I'm worried I'll put on fat. THis is roughly what I've been consuming to try and put on some lean mass....
Oatbran (40g with water)
1 scoop PHD 100 percent whey 34G powder = 24g protien
multivitimin drink (barocca) + Fish oil capsule
Turkey meat muffins - 5 oz (roughly need to meaure these)
Turkey meat muffins - 5oz (again need to meaure these)
1/3 cup of wholeweat couscous
Snack Pre Gym snack - 3.00pm
Oatbran - 30 g
1 scoop USN 100 percent whey
Post gym snack - 5.30pm
1 scoop PHD protien with water
chicken 4 - 6 oz (need to meaure this more)
Loads of vegetables
Pot of cottage cheese (300g) + tablespoon peanut butter
I need to put this all into a cruncher to see how many calories it is - I wonder if it's enough to grow muscles or too much and I'll be putting on fat!
I need to get my measurements and some pictures up on here!