running 3 miles a day/5 times a week...

your body has adjusted to the routine.

 

As a boxer, why would you do arm curls?

 

Pretty simple, the first 6lbs you lost was fat loss. Then the pound you gained back was probably from muscle gain since muscle weighs more than fat, just keep to it, your doing great.

 

In my experience, you really do see improvements by shocking up a stale routine and changing things up every few weeks. Try adding short sprints during your runs. And it also seems to me like you're not targeting a lot of muscle groups if you only do things like curls, rather than a complete range of exercises that target all muscle groups.

Also, you'll likely see better results by eating five or six small meals a day and omitting big lunches and dinners. If you're not used to it, it can definitely be a lifestyle change that takes some getting used to. It seems like I'm snacking on stuff all day, but when my idiot friends do stuff like chicken wing eating contests, I usually don't participate.

Obviously I'm no expert, but hopefully what I've written will help.

 

You could have lost fat and gained muscle - muscle weighs more than fat so it's possible.
Up the running and conditioning a.k.a GPP exercise you have there, and you should lose some more fat.

Also, eat more often if you haven't already.

 

could be when your eating. 3 times a day is too little. Without going into what your eating if you train eat simple carbs 20 mins after then snack on more complex carbs later. If you have big gaps between meals espec if you leave it more than an hour after training your body goes into survival mode and stores everything as fat incase it happens again.

 

It depends on what your goals are but whatever they are your routine is complete bollox, to be honest.

 

How very constructive of you.



I think that your routine would be helped out with some compound lifts, more sprints, and a better eating plan. Try having 5-6 small meals a day, incorporating sprints instead of the long run on every other day, and if you don't already belong to a gym, join one and do a compound routine that targets your whole body. Many people on here will be able to give you good advice so ignore anyone who chooses to be a dickhead.

 

Monday – Gym
Tuesday – HIIT
Wednesday – Gym
Thursday – HIIT
Friday – Gym
Saturday – 3 mile run if you want
Sunday – Rest day

Monday

Dips 6x3
Chin-ups 6x3
Front Squats 6x3
Leg Curls 6x3
Seated Calf Raises 6x3

Wednesday

Bench-Press 5x5
Deadlift 5x5
Bent-Over Row 5x5
Skull Crushers 5x5
Calf Raises 5x5

Friday

Incline DB Bench-Press 4x6
Back Squats 4x6
Upright Rows 4x6
Close Grip Bench-Press 4x6
Standing Calf Raises 4x6
Preacher Curls 4x6

Each week add 2.5% more weight to each lift.

 

:good Nice one. Why do you recomend isolation exercises ahead of compound lifts?

 

It's not my routine, it was made by Chad Waterbury.

Where does it have isolation before compound lifts? Every day has 3-4 compound lifts then 2-3 isolation, which you don't really have to do.