First a little background:
I weight 66kg which is like 140 pounds, and I’m 173cm tall which is about 5’9". I’m 18 years old.
I consume right now 3000 calories a day, first of all, is that fine? or should I be doing more or less? I want to get muscle, the faster the better, with a bulking period which I’m doing now, and later on a smaller cutting period to get rid of excess fat.
I get around 110g of fat, 220g of protein and 230g of carbs, with 6 meals per day and a little over 6-500ml glasses of water. I have meals with protein and fat, and others with protein and carbs, and I have like a cheat meal per week in which I take away 2 normal meals. I eat one meal right before hitting the gym, and the biggest one of the day after the gym.
Now about the actual workout:
I go 3 times per week, mondays, wednesdays and fridays. I don’t do cardio for now because I’m bulking. Most exercises consist of 2-8 rep warmup sets, 4 sets to failure starting with 8 reps, then 6, then 4 and then 2, finally I do a burnout set of 12 reps and immediately a superset of some other thing.
I do on day 1 abs, chest, triceps and shoulders, bench press with a dumbbell flyes superset, shoulder press with lateral raises superset, shrugs with no superset, 5 sets of dips with tricep pushdowns superset and 4 sets of 20-25 reps of crunches on an incline board.
On day 2 abs and legs. I do squats with leg extension superset, stiff-legged deadlifts with hamstring curl superset, calf raises strip sets, and 4 sets of 10-15 reverse crunches on an incline board.
On day 3 I do abs, biceps and back. I do 4 sets of pull-ups, one-arm rows with lat pulldown superset, bicep curls with ez bar reverse curls supersets for the last 3 bicep curl sets, and 4 sets of crunches on an incline board, 20-25 reps.
Now the questions:
I want to know if this is in the limit of what’s not overtraining,or if it’s way too lenient. I need suggestions on how to structure my routine (either make it bigger or more often, or shorten it) so that I get max results without overtraining.
I also need some exercises for the area between where they take blood out of you at a hospital and the area about 4 cm up where the bicep starts when I cur my arm at 90 degrees. The problem I see is that I have kind of a “short” bicep, and I notice that with bicep curls the flexed bicep seems shorter, but when doing reverse curls with an ez bar the bicep gets a lot longer, and when doing completely reverse curls with a normal bar, the bicep gets the longest, so there’s probably something I can do with more reverse curls to strengthen this area. Please give me suggestions on all this I asked and thanks very much in advance for the help.