I apologize for the general title question. I hope my question is specific enough to be useful.
I am a 6ft tall male, weighing 200lbs. About 4 months ago I weighed 180lbs.
The last 4 months I have been trying to build some muscle, doing workouts with protein shakes, etc.
My workout, that I have been doing for 4 days a week for most of the last 4 months was:
Overhead press, 3 sets of 15 Tricep curls, 3 sets of 15 Bicep curls, 3 sets of 15
With dumbbells that weigh 25lbs.
As this became easy for me, I recently changed to 35lbs dumbbells, and now do 3 sets of 10.
My diet tends to be:
about 8 slices of whole wheat bread an avocado a can of tuna bacon eggs a banana 3 protein shakes with whole milk cheese then for dinner pasta or a wrap or a burger or something along these lines. a creatine drink
In the last 4 months I seem to have put on some muscle mass, but I also seem to have put on some stomach fat.
My goals are to get a little bit stronger/well defined in the upper body, and to minimize my body fat.
What changes could I make that would be most conducive to these goals?
Also, I sometimes get some slight lower back pain when doing overhead presses. Is this an indication that I should switch to a lighter weight?