looking for some advice on trying to achieve a lean but muscular physique. Don't want to be massively bulked,morefocussed on putting on some lean musclebut staying 'cut'.
I've been training for about a year on and off but at my 'fittest' i was about 13st 2lb (6ft 2in) but wasnt seing good muscle gains. I'm now at about 14st (mainly due to not being at the gym over 2 months) and i'm just about getting back to lifting what i had been when i was fit. The thing i want to avoid is becoming as thin as i was before. ideally the weight isn'ta personal concern, more about the appearance and physique if i'm being totally honest.
I've decided to invest in some whet protein which i have been taking before and after workout (about 36g in each shake) along with incorporating moreprotein into my diet.
i'd just likesome advice from the experienced among you as to where i'd best go from here to achieve what i want.
Current workout 3-4 gym sessions/wk
Chest and triceps - bench 72.5kg 5x5 Inc DB press 20kg (each arm) 4x7 DB flye20kg (each arm) 4x6 Inc DB flye15kg (each arm) 4x6 Tricep push down (setting 4 on the CYBEX machine) 3x6 Tricep dips (body wt) 3x9
Back & Biceps Narrow grip lat pull down (11) 3x8 Seated Row (12) 3x6 Bicep pull down (13) 3x6 Constant tension curl 12.5kg (each arm) 4x8 Hammercurl 27kg 3x8 singlearm row 22.5kg 3x8 each arm bent over flye 12.5kg (each arm) 3x8
shoulders Squat Arnold press 17.5kg (each arm) 3x8 Lat raises 9kg (each arm) 3x8 seated DB press 12.5kg (each arm) 3x8 Front raises 10kg (each arm) 3x8 DB upright row 12.5kg (each arm) 3x8
i usually finish each sessionwith some abs and cardio about 15mins of each
breakfast = 2 eggs scrambled with one slice burgen soya and linseed bread toasted
mid morning = piece of fruit
lunch = wrap or burgen soy and linseed bread sandwich. usually skinless chicken breast, lettuce tomato with small amount of olive oil spread. plus 1-2 pieces of fruit and low sugar, low fat yoghurt
pre work out
nutrisport 90+ shake
post work out
nutrisport 90+ shake, then dinner about 30-45 mins later
dinner= usually small portion of baby potatoes/pasta/rice/cous cous along with lean meat plus vegetables
any suggestions on how i could improve and any advice on the whey protetaking would be very helpful. i could also use some leg routine advice has i have ruptured my left achilles twice in the past 18months so flexibility is an issue and i find it almost impossoble to do squats etc