I am currently incarcerated in a correctional facility in Salem, Oregon, and have been for the past 5 years, give or take a month or two. I started lifting as soon as I could, and have gone every day, barring time spent in trouble.
The problem that I am having is gaining lean muscle mass with what we have to work with. We only have cable weights, although a good selection, and I have VERY little control over my diet. I have gotten pretty creative as far as the weights go, getting freeweight-like exercises, and stacking the weights with people on top of the bars, or standing on a free-bar or boxes to get different workouts, variation, and better weight.
Now, I've lifted for power, and plataued. The weights here only max at anywhere from 200-400lbs, and for any given muscle group I can do the stack for 10 reps. I started putting my lifting partners on top of the bar for the bench-press, and military press, and have gotten creative with others. I have also done a cardio fat-burning routine, where I was doing an exercise bike for an hour a day, five days a week. The problem lies in trying to gain back some size and strength after doing something like that without getting the extra fat from the food here.
Any suggestions as to what I can do to gain back the strength and size, without getting the extra bodyfat?