Dan...what do you WANT...to get bigger?
Diet is 88% of your results and yours is not where it needs to be.
There are alot of intensity principles that you can toy with other than the 3 you mention (pyramid sets, overload, rep-down) you might want to spice up a bit.
Some discussion threads on varying intensity...
http://www.discussbodybuilding.com/m_87226/mpage_1/key_/tm.htm#87256 http://www.discussbodybuilding.com/m_93729/mpage_1/key_/tm.htm#94183 Keep the workouts under an hour!!!
Do you take a week off of training in there? That is a key factor! Every 12 weeks at the longest!
Now I am going to lay the diet spiel on you!
But first...a focus on protein is not going to cut it when bulking!
First and foremost is your diet. That is 88% of your mass gains.
500 cals over your needs will get you 1 pound a week...if you need more, some will likely be fat...so you have to decide what weight you want to gain...some needs to be fat anyway, just decide how much you want by how much you gain per week!
Ideal caloric balance ranges for optimal growth:
Protein-15-30%,
carbohydrates-40-75%,
fat-10-30%
The ideal range of protein for growth is .6-.9 grams per pound of body weight.
If you are a light eater and meats sit like a brick in your tummy then go for the lower part of the range.
If you enjoy meats and could eat them many times in the day, and they give you energy...go for the higher end.
Target the fat % on the scale proportionate with the protein. Then inversely proportion the carbs to the protein.
I.E. The moderate protein type=
Protein-20%,
carbohydrates-65%,
fat-15%
Do you know your caloric target?
Go here to read up on this:
Caloric calculator <---- link to click
there is a spreadsheet/calculator linked at the bottom of the post. Use the appropriate column!
You can go to fitday.com and use their free journal
as a planner and create a menu of foods that fulfills your needs.
Once your diet and training are in place, measure your body composition and go a week following your plan.
At the end of the week (and each week) check your body composition again - always at the same time of day
with the same method and tools.
---If at first you are just gaining fat, then revamp your training it is obviously not sufficient to create muscle gains, also look at adjusting your caloric intake and nutrient balance.
--If you are just losing fat go another week as is.
--If you are just gaining muscle go another week as is, muscle burns fat and will speed your loss later.
--If you are gaining fat and muscle, you can drop calories 250 or add a bit of cardio...depends on what your level of cardio is to begin.
--If you are gaining muscle and losing fat...you are at an optimal balance.
Get it now?
I start cutting, by still lifting heavy, eating about 500 calories less per day and an hour of cardio 4 days a week.
Oh boy. In short...DO THE
LEAST amount of change to get the results you want!
So when you first start the cut do 3 days at 20-30 minutes cardio...
The things to vary every 2-3 weeks or so or as needed - in order of "importance":
The the
intensity of your training...slower/low intensity, moderate speed and intensity, high speed and intensity, intervals
The
type of exercise you do...bike, rowing, elliptical trainer, swimming, walking, etc
The
length of time you train...from 20 minutes, to 30 minutes, to 40 minutes, to 50 m.
The
frequency with which you train...3 days a week, to 4 days a week, to 5 days a week, to 2x day 3 days a week
Some notes about this...change your
frequency only as a last resort!!!
The more frequently you do cardio, the quicker the body adapts and the LESS you get from it!!!!!
Be sure you have good pre and post workout nutrition to support muscle sparing! You want to keep that muscle to burn that fat!
Be sure to take 1 full week
at least every 3 months doing NOTHING!!! In addition to other benefits, this de-conditions the body so that when you come back your body is more responsive again. When you come back, start your training at 30 minutes 3x week and moderate intensity with a new type of cardio.
Then increase the intensity (2-3 weeks), then try interval training (2-3 weeks), then switch the type of cardio and start the new type at moderate (2-3 weeks), then high (2-3 weeks), then intervals (2-3 weeks), then switch and repeat. Then add 10 minutes and go 40 at moderate (2-3 weeks), then high (2-3 weeks), then intervals (2-3 weeks).
After 3 months...REST and come back and repeat the pattern.
IF after 1-2 weeks you are not seeing
any loss of body fat weight, you may need more
time. If you still see nothing, you may
need another day.
You also may need more nutrition to feed growing muscle. Your body fat is good for the energy needs of the body, but will not fulfill the body's basic nutrient needs.
Remember the underlying goal:
Keep the body unaccustomed to the training By the way when you say:
EFX Kre-Alkalyn (works amazing by the way)
Works amazing to do
what...what are you basing this on...so I know what you are experiencing!