Help with routine/diet

7

7865brett

0
This is my first post here. I have been lifting for about a year now and have had great results. I started out at 6' and 155 lbs and now, well im still 6' but a solid 175 and about 10% BF. I'm starting a bulking routine this winter for a cuople months and was hoping for some advice/critique/suggestions.
Here is my lifting schedule, all lifts are pretty heavy with enough weight for about 6 reps

Monday: Chest/Shoulders
Bench 4x6
Incline Dumbell press 3x6
Military Press 4x6
Flyes 3x8-10
Abs

Tuesday: Back
Deads 4x6
Barbell Rows 4x6
Lat Pulldowns3x6
Shrugs 4x 8-10

Wednesday:
Cardio 1.5 to 2 mile run outside as fast as i can

Thursday: Legs
Squats 4x6
Hack Squats 3x10
Hamstring Curls 3x6
Calves 4x8

Friday: Arms Superset
Close Grip Bench 3x6 to Preacher curls 3x8
Tricep Extension 3x10 to Hammer Curls 3x6
Dips 3xfailure underhand grip chinups to failure

Saturday:
same cardio as wed.

Now for my diet.

Breakfast:
20g whey protein shake, 3 eggs, bowl of healthy cereal

Snack:
Thick Turkey sandwich on wheat bread

Lunch:
Chicken breast w/brown rice and broccoli

PWO Meal:
40g Protein shake, Glass of Cranberry Juice w/creatine and vitamin

Din din:
Big Hamburger, 93% lean with a whole bell pepper
and another 20g protein shake before bed

I might also have some raw almonds and another piece of toast with natural pb on it somewhere through the day. I haven't counted to calories or protein but im guessing its somewhere 3100 cals and 220 g of protein? Hmm, looking at this I think might need to eating a little more closer to 3400 cals...i got a fast metabolism

Peace!
 
Go with a set routine like Bill Starr's 5x5 go get a very good base of strength. This will get your core lifts (Bench Press, Squat, Deadlift) up a good amount assumming you keep your bulking diet good. And good job on the progress so far.
 
If you want to add calories you can add bananas, berries and peanut butter
also some fish oil. These will help you recover.

You can also put some ice cream in your post workout meal, this is the only time you want to bump up your insulin. Also taste great.


Go heavy, don't be afraid of doing a set of 3 even if your goal is 5 or 6.
 
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