Any help with routine please

Depends on the goal.
for a more athletic and endurance style workout
 
A guideline for that is
1-3 sets per bodypart with 15-25 reps per set with slow controlled movements, you can train a given bodypart every 2-3 days with this.
 
cross training...well, you are doing it. 
bodycombat classes and swimming and weight lifting!
 
How about a 2 day split?
Day 1
Back Biceps shoulders abs
Day 2
Chest Triceps Legs calf
 
or a
3 day split?
Day 1
Back Biceps abs (crunches, reverse crunches, cable crunches, ...)
Day 2
Chest Triceps calf
Day 3
Legs shoulders
 
By the way

Chin ups (bar behind neck)

 
DO NOT do them behind the neck.  This is not good for the shoulder.  Do them to the front only.

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Thanks thats great.  Am i supposed to be using lightweights when doing these excersices.  Ill get this routine started tomorrow and let you know how im getting on. Btw, how much calories would you recommend and % of Carbs, Fats and Protein as a rough estimate.

thanks

One last thing

Wot do u think to doing this

Mon - bodycombat
Tues - workout 1
Weds - day off
Thurs - workout 2
Friday - body combat
Sat - workout 1
Sun - workout 2

is this too much or should that be ok?

how much calories would you recommend and % of Carbs, Fats and Protein as a rough estimate.

Look at my earlier post and follow the link for the calories...follow the instructions I have there ofr the rest...ask questions if you get stuck.

is this too much or should that be ok?

Depends on the bodycombat classes...and your recovery...if you start to feel tired or wired..then maybe you need more time off...otherwise it would work.

Conversley you can cover the body only 1x per week and get great gains!  This would give you more rest time.

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I clicked the link and used the excel calorie calculator,

I put in my information at the top

Body Weight = 183.2lbs
Age = 18
Height = 73 inches
Body Fat Percentage = 12.0%

I go to the gym 3-4 times a week and do active things on the other days, which category would i need to look at for the Harris-Benedict Formula?

I am guessing Moderately to Very active.
 
Remember, this is a starting point.  Use fitday.com to track your caloric intake or better yet, use it to PLAN a diet that meets your goals!  Then eat that way for a week and measure the results...then you will know how the diet is working!
 
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, add 250-500 calories.
--If you are just gaining muscle go another week as is.
--If you are gaining fat and muscle, this is good.  If it is too much fat, 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, go another week as is....unless you are losing weight overall...then add 250-500 calories. 
 
To insure you do not adapt to your training and keep gaining muscle, vary your training in the gym.  Vary the intensity of it.  There are a lot of intensity principles that you can toy with to spice up your results 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
 
Be sure you let us know how it is going!

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Hi,

Ive been joggin recently and found that after a certain amount of time, i got bad stomach pains which prevents me from running further.  In order for the pain to disappear, i have to stop and breath heavily.  Does anyone know what is causing this and how i prevent this?

Also, what would my calorie intake need to be for;

A. Maintaing weight
B. Bulk up

Could anyone please explain what the 5x5 workout is and an example of this workout as my friend is interested in bulking up?

Thanks

Also, what would my calorie intake need to be for;

A. Maintaing weight
B. Bulk up

 
Read my posts above and follow the link on calories needed, there is a spreadsheet link at the bottom of the page I link. 
 

Ive been joggin recently and found that after a certain amount of time, i got bad stomach pains which prevents me from running further.  In order for the pain to disappear, i have to stop and breath heavily. 

 
There are lots of causes for pains in the abdominal region while running.  Had you eaten or imbibed water in the last hour for example.  Are you out of condition and just starting jogging?
 

Could anyone please explain what the 5x5 workout is and an example of this workout as my friend is interested in bulking up?

http://www.vegsource.com/articles2/mahler5x5r.htm

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The diet ive been on ive maintained my weight whilst ive not been working out.  When i start exercising again, then ill be taking my supplements too and maybe add the calories to by 250 to put on that bit of mass.

When i run, i normally wait for about an hour and a half to 2 hours until i run but i would have most likely drank water.  Ive had just started jogging, do you think the pain will gradually go over time if i keep jogging?

will gradually go over time

If it is just muscular and the body getting use to the new stress.
 
Do core and balance work (stability ball crunches and stability ball cobras) to tighten the core.  Breathe from the diaphragm not the chest.  Practice drawing in the abdomen when not running.
 
Unless there is a specific cause that needs to be seen to...if it continues, I would consult a local DR.
 
I would not be able to make an assessment from just posts...

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Just got few things to ask about the 5 x 5 workout;

Will it give both mass/size and strength results and are you to use the most weight you can do until u can get just 5 reps out?

Also, what type of cardio would be needed to gain lean muscle mass and become more cut along side the  5 x 5?

thanks

Will it give both mass/size and strength results

Strength yes.
Size, only if you are in a caloric surplus.

are you to use the most weight you can do until u can get just 5 reps out

The weight should allow you to do the reps in perfect form with no cheating, spotting, or other help.

Also, what type of cardio would be needed to gain lean muscle mass

Eating properly is how you gain lean mass.

and become more cut along side the  5 x 5?

If you have a tendency to gain fat while gaining weight..and to gain mass you MUST be gaining weight..then 20 minutes low/moderate cardio 3x a week.

You should be warming up with 10 minutes cardio and cooling down with 5 mins after you work out...start with that and see if you are gaining weight.

Look in my gain mass post at the bottom for how to track and tweak do make lean gains.

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Thanks for your help,

What do you mean by calorific surplus? Does my expenditure need to be more then intake or vice versa?

To gain mass you need to be taking in more calories than you burn..
If you are gaining weight you are in a surplus.
If your weight stays the same you are at maintenance.
If you are losing weight there is a deficit.
 
For Gaining Mass
http://www.discussbodybuilding.com/For_Gaining_Mass/m_111173/tm.htm
 
By the way...when you run, try to alternate the foot on which you breath in and out...make the breathing cycle uneven  3 paces (Left-Right-Left) in, 2 paces (right-Left) out ...so the next breath is like this 3 paces (Right-Left-Right) in, 2 paces (Left-right) Out.  This might help with the pain.

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Could someone please workout out what

25% Protein
50% Carbs
25% Fat

is in both calories and grams saying the total calories is 3600

Also, what percentages would be ideal for gaining muscle mass?

thanks