Hi guys I'm in my thirties and train shotokan karate 3 times a week for 1 1/2 hours. It's your traditional mix of katas, kumite and kihon with a somewhat random mix of strength or conditioning exercises thrown in. The karate training itself is at a high level, though, with some very good senseis. Apart from this I run 5-7k two times a week at a pace of around 12 km/hour to make sure I'm ok for the harder sparring sessions. I also go to the gym 2-3 times a week and work out my upper body (stomach, chest, arms and back). I'm not particularly organized in what I do - I just try to do one exercise for every part of the upper body at as heigh a weight as possible for 4x8 reps. I have a very sensitive lower back that easily gets injured so I do machines instead of free weights for fear of aggravating it. I eat healthily enough, homecooked meals, no junkfood etc. but don't follow any particular regimen and I'm a bit addicted to Coca Cola. Finally, I have a full-time job, a wife and two lovely kids, so I can't really justify spending more time on fitness than I do. However, I do stay in shape all the year around, hoping to live a long, active life with my family. I'm 6'2'' and 176 pounds and have been called skinny all my life. On the whole, I'm fine with the way I look, but I wouldn't mind gaining a few pounds of muscle. I recently thought that I ought to share my routine with someone and get some advice on what I could do better or if any parts are batshit insane - so if you, o wise and mighty sherbro, were to change one or two things about my regimen, what would they be?:icon_chee Sorry for the long post and thanks in advance for any advice - hoping for some nice, simple things to make me a little better!