Hi, I am 16 a junior and i am 5’9 way about 155 pounds I am going to be varsity swimming this year and frankly i just dont feel I have the strength and endurance i need to be successful in the sport. In swimming you dont wanna be huge but your muscles should be defined. I decided that i wanted to start lifting more after I got home from vacation. Basically I was held up on lifting because i was very sick. Last week i finally started. I planned on lifting Mon. Wed. Fri. Sun. of every week, too much too little? I do 3 sets of each machine with the weight setup my coach gave me which is, 10 reps at like 70 percent of your max 8 at 80 and 6 at 90 this leaves me sore but is that really building muscle?
My diet is generally somethign along these lines: wakeup eat a cliff bar and have some yogurt with wheat germ yogurt and wheat germ is like my fav. food lol also 1-2 glasses of water before i head for the weight room at school, lunch time chicken sandwich with lettuce tomato bottle of water and pretzles, go home have a snack usually an orange or an apple, then off to swim practice (if i have it that night we’re in preseason) come home some sort of pasta or meat for dinner. Does that work? (i also bring 2 20oz bottles of water i drink throughout the day and the one i have at lunch is a third i get with the meal i buy everyday)
my goal is to improve my strth and endurance in a short period of time and then to maintain it should i change anything im doing now or stick with it?
also one other question for some reason no matter how many crunches/leg lifts/sittups i do i cant seem to get a six pack (i do work my abs every day soemtimes twice) and I heard that if you push your lower back into the ground while your working your abs that it will be much more effective is that right? thanks