I’m 5’8" 140lbs 5.5%bf I’ve been training on and off for a year, and seriously for about 2 months, I have had good strength increases within this time.
I have been weight training 6-7 days a week (each workout typically lasts about an hour and a half), and I also have rugby practice twice a week for 2 hours each.
I cycle between these 2 workouts each day of the week
Day 1: 5 sets of each exercise in this order
Incline Dumbbell bench
Day 2: 5 sets of each exercise (alternating the order of the first 4 exercises)
Deadlift (standard or stiff leg)
Cable cross overs and pushups
Hack squats or isolateral row
calf raise (seated or standing)
I am taking protein(whey and Casein), creatine, BCAA’s, and a multivitamin. I want to know if this program is good, unhealthy, and such. My diet is good, however if there are any suggestions on intaking a minimum number of calories, carbs and protein to suit this type of workout routine, I would greatly appreciate it.