Hi all, my name's Alex and I'm 28, from Sofia, Bulgaria.

1. height 184cm

2. weight 82kg

3. Bodyfat ~11-12%

4. Goal - Muscle gain

5. workout - from 8 months, running - more than 10 years (last two very actively)

6. never really measured calories and macros, but eating lean foods and more carbs on heavy workout days

My body structure is somewhat a mix between ecto and endo (small wrists, medium size joints, etc.). I've started going to the gym actively around 8 months ago, doing pretty much compounds with barbells and dumbbells. I've been running since I was a kid, but started doing specific running workouts about 2.5 years ago. My current level is 5k - 20:00min which is pretty OK for most people, but want to bring up the tempo to around 19:00min or less. Also, doing long runs for marathon training. 

I guess my calories are in surplus but not really sure if I should raise them even more or decrease the number and/or intensity of the running workouts which are pretty heavy (6x400m 1:20m + 4x600m 2:00m intervals, for example). 

I'm trying to gain some muscle weight, but with doing three times heavy cardio workouts on the track, my metabolism is very quick and cannot gain much muscle or fat at all. For the past 6 months, I've only gained 1.5kgs.

Any advice is appreciated :) 

Thanks

Alex,

Running and weightlifting require lots of calories. You need to eat more food than you are now if you want to gain muscle. If eating more food is not an option, then you need to cut back a lot on the running. Too much aerobic activity is catabolic and does not aide muscle growth.

John

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