please help

[Bayside]

I've been working out for some time now, following a 4 day split:

Sunday: Chest/Biceps
Monday:Legs
Weds:Shoulders/Traps
Thurs: Back/Triceps

I also run for 30 mins, 4 times a week. I am 20 years old, 6 ft, and 163 lbs. I recently had my body fat measured at 9.1%. I eat a very clean diet, mostly oatmeal, tuna, PB, and whey. I keep track of what I eat on fitday.com and it comes out to about 2800 cals a day in a 40/40/20 ratio.

I feel like I am doing everything right, but I am not growing and no matter what I do, my muscles are not hard...if you know what I mean. They are soft for some reason. I know everyone is probably going to tell me to eat more to gain or something, but I feel like I eat a lot, and if I increase my carbs too much they go straight to my stomach. So I guess my question is what can I change to start seeing some results?

Thanks in advance for any input.

 

[big4life]

If you are trying to gain, my first suggestion is to cut out most of the running that you are doing. Your split looks fine, but what exercises, how many sets, and reps are you doing?

 

[Bayside]

i do 3 sets, 6-8 reps on all exercises

chest/biceps:

flat bench
incline bench
dips
preacher curls
hammer curls

legs/abs:

squats
leg press
leg extension
leg curl
weighted situps

shoulders/traps/calves:

seated DB military press
lateral raises
bent over rear raises
barbell shrugs
standing calf raises

back/triceps:

deadlifts
t bar row
lat pulldown
close grip bench
cable pressdown

 

[big4life]

It doesn't appear that you are overtraining with your reps, so that is probably not it. I would just cut out the running, and see if that helps. I will let someone else more knowledgable talk about your diet. I have a hard enough time with mine.

BTW. Welcome to the board.

 

[muscledog95]

Cut down on the running, eat more, compound free weight movements. You should be gold

 

[Bayside]

see, that may be the problem...I love my runs...I'm not sure if I can go with cutting them out completely...maybe a different form of cardio...could running be the thing that is killing my gains not just cause its cardio?

 

[big4life]

I think that that amount of cardio is going to prevent you from making the gains that you want. IMO.

 

[Dorian'sDisciple]

increase your frequency ..train each bodypart x2 a week for a while. No way has your strength outstripped your ability to recover at this stage of your training. Forget the zombie squad who will scream 'anything over once a week is overtraining' that is for very advanced trainers

 

[Bayside]

so do you recommend something like HST?....or something different? what would a program that worked a body part twice a week look like?...i don't want to overtrain if possible

thanks

 

[bigstve12]

i dont think your weight training is the problem...you have a solid routine. Too much cardio in my opinion. But if you love your runs more then the weights, then just deal with the fact that you won't reach the levels you want with muscle growth....its as simple as that. I hate cardio, so ive come to terms with the fact that ill never be as lean as i want

 

[Lord_Suston]

ADDD more FOOD 2800cal= a drop in bucket, it takes 3500cal to gain one pound. 2800 I can get before dinner. Shit how you gonna gain muscle with most weightlifting workout= 400-700cal burned let alone running added in.

 

[Bayside]

so how many calories do you think I should be eating? and in what kind of ratios?