Small gym while deployed

[soldier5269]

I'm currently overseas and I have a very limited gym. It's like on you would find in a hotel. One smith machine, a pulldown machine, 2 machines for legs, one for curls, and 2 for abs. Then we have the set of dumbbells.

Using this, can somebody please help me set a routine that will add mass while cutting at the same time? I don't want to bulk and add fat.

Stats 22, 5'9, 147lbs

Just got back from Leave and will be starting a strict diet

6 eggs, Oatmeal, and homemade shake for breakfast

5 chicken breast, bbq sauce spread through the work day

workout followed by shake whey/cassein mix then sleep.

I will try and change up the meat every once in a while, but mainly will cook a lot of chicken at once and make it last for the week

Thanks in advance

 

[buddhabuilder]

Is there a squat rack?

 

[soldier5269]

I use the smith machine for squats, I also use dumbbells for it as well.

 

[zedhed]

Hey bro have you or would you consider cross fit type training?

 

[soldier5269]

I honestly haven't looked into it....does it build muscle or just tone it? Because I don't have a lot of muscle to tone haha

 

[Evan Tipps]

You can do most of what you need with dbs. Does it have a incline legpress machine?

 

[soldier5269]

No. It has 2 machines for legs, one where you lay on your stomach and curl your legs upwards, then the one where you sit and the bad is on your shins and you push it away.

 

[zedhed]

Dont use that one where you sit and have the bar across your shins, thats a knee wrecking sumbitch!

 

[soldier5269]

I try to avoid those leg machines all together. I do squats with the smith machine, lunges with dumbbells, and calf raises with the smith machine.

 

[BenchBoss]

You can do allot with dumbbells! I'd try to stick to something kinda simple like this:

Chest
Flat Dumbbell Bench 2x10
Incline Dumbbell Bench 2x10
Incline Dumbbell fly 2x10

Shoulder
Seated DB shoulder Press 3x10
Stand Lateral Raises 3x10

Triceps
Behind the head triceps extension 3x10
Triceps kickback 3x10

Quads
Smith Machine squats 3x10
Lunge (quads, hams & calves) 3x10

Hamstring
Stiff legged dumbbell deadlift 3x10
Leg curls 3x10

Biceps
Standing Bumbell Curl 3x10
Seated incline Dumbbell curls 3x10

Back
Pull ups 3xfailer
Dumbbell Rows 3x10

Split the workouts to push and pull muscles. Monday, Tuesday work. Wendsday rest. Thursday, Friday work. Weekends rest.

Hope this helps ya get started!

 

[soldier5269]

So only work 4 days a week? Should I do cardio everyday? On my off days? I can work abs everyday right?

So Monday
Chest
Flat Dumbbell Bench 2x10
Incline Dumbbell Bench 2x10
Incline Dumbbell fly 2x10

Triceps
Behind the head triceps extension 3x10
Triceps kickback 3x10

Tuesday
Biceps
Standing Bumbell Curl 3x10
Seated incline Dumbbell curls 3x10

Back
Pull ups 3xfailer
Dumbbell Rows 3x10

Wednesday
Off

Thursday
Shoulder
Seated DB shoulder Press 3x10
Stand Lateral Raises 3x10

Friday
Quads
Smith Machine squats 3x10
Lunge (quads, hams & calves) 3x10

Hamstring
Stiff legged dumbbell deadlift 3x10
Leg curls 3x10

And take the weekend off?

You don't have benchpress using smith machine....should I not do that? I like the bench a lot more then the dumbbells.

 

[soldier5269]

So only work 4 days a week? Should I do cardio everyday? On my off days? I can work abs everyday right?

So Monday
Chest
Flat Dumbbell Bench 2x10
Incline Dumbbell Bench 2x10
Incline Dumbbell fly 2x10

Triceps
Behind the head triceps extension 3x10
Triceps kickback 3x10

Tuesday
Biceps
Standing Bumbell Curl 3x10
Seated incline Dumbbell curls 3x10

Back
Pull ups 3xfailer
Dumbbell Rows 3x10

Wednesday
Off

Thursday
Shoulder
Seated DB shoulder Press 3x10
Stand Lateral Raises 3x10

Friday
Quads
Smith Machine squats 3x10
Lunge (quads, hams & calves) 3x10

Hamstring
Stiff legged dumbbell deadlift 3x10
Leg curls 3x10

And take the weekend off?

You don't have benchpress using smith machine....should I not do that? I like the bench a lot more then the dumbbells.

 

[zedhed]

No bro you dont wanna do cardio every day. You said that you dont have that much muscle to begin with. Cardio every day will negate most of what you do in the gym.
Also you need to eat to gain muscle. Eat every meal till your full. Do your best to eat quality food as much as you can and dont be afraid of milk. If your lean like you say you are then milk is your friend. Eggs too.

 

[soldier5269]

Alright thanks, I ordered a sixpackbag to make bringing food to work much easier. Otherwise I work a 12 hour shift only getting one meal. Once I get the bag in I"ll start bringing chicken breast to eat throughout the day.

 

[callmejay]

To Zed's point, you can still do cardio just make sure you're making up for those burned calories. If you're trying to pack on mass then yeah, avoid 5x week intense cardio sessions - but it's still okay to get your heartrate up a few times a week. Especially if you're trying to stay lean and need to be in good overall condition.

Do you know your current bf%? At your weight I bet you could gain another 7-10lbs of muscle without adding too much fat over the next year.

Your diet is going to determine how you grow.

Chicken throughout the day is great but your body needs carbs and fats too, especially if you're doing cardio. I usually carry around almonds, peanuts and homemade granola to get extra carbs and healthy fats. You can toss the almonds and oats or granola into a cup of greek yogurt for a nice little snack with lots of a protein. I add a little stevia too because plain greek yogurt is too sour on it's own for me.

If you can get it, n2bulk is a great product and would make a nice meal-replacement shake throughout the day.

 

[zedhed]

Bro you can eat other meats then chicken. Dont be afraid of lean cuts of beef and lean cuts of pork too...if you can get it. I also use hard boiled eggs and love em.

Sent from my MB865 using Tapatalk 2

 

[soldier5269]

The pork would be touch, I think I can get it on base but I'm not sure. chicken is just the most readily available. I plan on keeping things of nuts with me for snacks, I also plan on using oats in my morning shake just to make sure I"m still getting carbs. I want lean mass, I used to have a six pack and really really want it back. I just was tiny....like 119 when I had that six pack haha. I wanna be 165-170 with that six pack.