Training or Nutrition problem? (or both)

[imported_homerj]

Hi everyone,

I've been training with HST for half a year and I made some decent gains in the beginning. When I started, my routine was really too much to be honest - up until now I completed about 4 cycles (each one a little different). I've been reading through all the articles and forum posts and I believe (correct me if I'm wrong) I have come up with something that suits me. But right now I'm just staying on approx. 70kg +/- 1kg.

Routine
* Training 3x per week. Alternating A/B for 2 weeks/6 sessions then decrease reps/increase sets.
* 15s: 1 set per exercise.
* 10s: 2 sets per exercise.
* 5s: 3 sets per exercise.
* 3s if I feel up to it with up to 5 sets per exercise (no more isolation exercises).
* SD 1-2 Weeks.
* Max time per work-out 1hr.

A
Bench Press
Dips
Shoulder Press
Lateral Raise (1 set only)
Shrugs
Chins
Bent-over Rows
Squat
Calve Raises

B
Incline Press
Decline Press
Shoulder Press
Rear Delt Raise
Shrugs
Lat Pull-Down
Bent-over Rows
Dead Lift
Calve Raises

+Abs on every training A & B.
If I feel underworked I add biceps & triceps isos in B.

Nutrition
Apparently I should be eating up to 3500 calories on work-out days, but I hardly ever reach that due to time constraints and lack of money. I eat about 4/5 meals a day.

I try to stick to a 30% Protein 50% Carbs 20% Fats diet. I get close to my ratios, but most of my days I only get up to 2500 calories or so (and I feel overfed still). If I eat more I see my BF percentage increase faster than I'd like.


If anyone has some sound suggestions I would be glad to hear them.

Thanks.

 

[Lol]

Could you add some more good fats and oils into your diet? If you try to ensure you are getting a good 1g protein per lb body weight, adding oils and fats is a good way to boost cals without having to consume a whole lot more. Eg. add some whole milk, eggs and olive oil. Nuts are high in fats but they are more expensive.

 

[TunnelRat]

<div>
(Lol @ Nov. 19 2008,10:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Could you add some more good fats and oils into your diet? If you try to ensure you are getting a good 1g protein per lb body weight, adding oils and fats is a good way to boost cals without having to consume a whole lot more.</div>
Olive oil has 120 calories per tablespoon.
Peanut butter has 95 calories per tablespoon.

The judicious addition of a bit of fat to your diet may help you to get the caloric surplus you need in order to grow. Otherwise all your work doesn't produce much muscle...  

 

[imported_homerj]

Thanks. I'll try to add even more. I recently found a shop where I could buy 1kg of cashew-nuts quite cheaply. Been eating 28g of nuts with my protein/fat meal (meal before going to bed). I will add a tablespoon of olive oil to my breakfasts (just realized that my breakfast is almost all carbs/protein).

And I'll probably also try to eat twice as much for my pre/post workout meal (mostly carbs and protein thou).