More food more exercise

[peteefs]

I am 6 foot tall 25 years old male. 187lb at 8.5% bodyfat done by two different people on calipers.

I have just finished an 8 week diet to get down to that bf, i am very happy, wanting to lift and push myself more to increase lean muscle but last year i went over board put on 10kg only 4.5kg muscle, i didn't like having that much bodyfat.

The plan for this year is as follows:
Monday: Chest + biceps + calves + abs
Tuesday: Cardio
Wednesday: Quads + Hamstrings
Thursday: Shoulders + triceps
Friday:Cardio
Saturday:Back + traps + calves
Sunday:Cardio

I know its 7 days a week. weights is an intense workout all the big movements, squats, deadlifts etc. 4-8 sets per muscle group. 2-3 minutes rest. completing the workout in 60 minutes. Cardio is based on 40 minute moderate rate.

I will consume between 3500-4500 kcal per day. 400 protein 480 carbs 100fats. I take a lot of vitamins and supplements. pre and post workouts (l-arginine, taurine, bcaa etc) I have a large post workout shake 40g protein 10g glutamine and 60-70g glucose.

How does this set up look?
Am i over doing it? (i feel good, lifting is good)
Goal is to increase muscle size while using cardio to make sure i dont over spill the calories.

Any advice welcome

 

[AEKDB]

A good way to keep strong and stay lean is to incorporate cardio into your weight lifting instead of traditional cardio days. Instead of running, swimming, etc., try high rep jump squats, hang cleans, push press, or oly lifts.

 

[poysyn]

rest2grow

doing a ton of exercise like that will just leave you maintaining and limiting your potential growth, imo.

 

[socom4]

thats a lot of protein. it should be 1-2g per body weight. you weight 187, but taking 400g?? thats too much and you'll just piss it rite out. waste of good protein. lower the protein a bit.

 

[Sub-Zero]

thats a lot of protein. it should be 1-2g per body weight. you weight 187, but taking 400g?? thats too much and you'll just piss it rite out. waste of good protein. lower the protein a bit.

i used to overdo the protein and my piss started to smell foul and my kidneys got fucked up....most will agree you dont need to go that high in protein, and if you are, get a kidney functions test to make sure your not fucking yourself over

 

[peteefs]

Cheers guys for your input
I find i am slightly carb sensitive and to decrease the protein by 100g i would have to increase carbs by 100g. i am a little concerned that will spill over, but totally understand that 400g is high and general health is very important. When i had a full check up 3 months ago, everything was perfect.

My training has been going very well. just got myself a training partner and hit 2 personal bests yesterday on back, so energy is not suffering.

POYSYN i totally see what your saying, but by burning the extra 400-500kcal in a moderate cardio workout means i can eat another 600-700kcal that day. without that bloating, stuffed feeling, thats how i have found it.

Thanks again for your input