Training to Get Bigger/Stronger

Bigger Stronger Leaner Competitive Bodybuilding
1

Hi, i’ve hovered in the back ground for years and finally decided to post something for advice.
Im a former fat bast*rd, was close to 260lbs at one point, did drop to 192lbs over 6 months, did weights but mostly lots of cardio to achieve this. am trying to bulk up right now, have been for last 6 weeks, started at 199lbs currently at 208lbs at 15.8%bf, I still put fat on really easy when ever i try to bulk, no matter how clean.

Currently training Full body, day on day off, on the off days I run 5 miles in around 35 mins(I know this is a mistake for a bulk but my job requires this level of running fitness unfortunately)

Current Lifting stats for last 2 weight session are:

A-(all weights in pounds)

Weighted pull ups - 15 4x6
Bench Press - 215 4x6
DB Squat - 95 4x8
v bar row - 87 4x8
Weighted Dips - 20 4x8
DB Curl - 45 4x8
Shdr Press Machine - 180 4x8

B-

DB Bench Press - 85 4x10-6
DB Row - 100 4x10
DB Squat - 100 4x8
DB Shdr Press - 55 4x10-6
Upright Row - 50 4x10-8
Skull Crushers - 80 4x8
BB Curl - 85 4x8

I alternate between workouts on a day on/day off rota, I do complexes with an empty barbell to warm up, sometimes I throw in some crunches at the end off a workout.

What i’m asking is am I doing to much or to little, are there any other exercises I could throw in or swap. My main aim is to get bigger and stronger, im not very strong for my size, 6’3 over 200lb. I have 15.5 inch arms, 44 inch chest and 35 inch waist at my belly button(34 below), just to remind you, I have to do cardio, and would prefer to stick to full bodys as sometimes due to the nature of my job I can be away for days, up to 10 sometimes away from a gym so by doing a full body muscles dont miss a session for too long, in theory its sounds good anyway so feel free to slate me.

PS. Im a natural trainee

2

No one will be able to tell you if you’re doing too much or too little, it’s a highly individual thing. Personally, and as most on this board will say: full body training is not the best in terms of putting on size. Though since you’ll be away from the gym for extended periods of time I don’t know how that would apply. Hopefully someone else can help you there.

What does your diet look like? When you say you put on fat no matter how clean you eat, do you know how many calories you’re taking in? Are you sure it’s not a psychological thing from being formerly fat?

3

Well I find to gain weight at about 1-2 pound a week I need to eat around 3500-4000 cals a day on weight days and 4000 on cardio days, also as I have a demanding physical job in the middle east, I sometimes increase upon that depending on my days activity level. I have to eat in a dining facility so can’t plan my meals but always aim for a high prot, moderate to high carbs and low fat. I do measure myself and for all the growth I see on my Arms and chest I always see alot of growth on my belly, I know this happens on a bulk, but seems like i put on a bit to much. Even when I cut, I can only get a 4 pack, no matter how hard i try the bottom 2 never show.
Ido realise it could just be my diet or training, thats why i thought I would post on here, only been doing weights 2-3 years now, so still new to it all.

4

Post a pic of you currently

5

I like the 4 day routine with upper body on Mon and Thu, lower body on Tue and eithr Fri or Sat.

Also, don’t be afraid to go lower in the reps. Always doing 8 to 10 doesn’t seem to let me get heavy enough.