Need Advice

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24hours

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Hello, I'm new here and have been exercising for about 7 months now. I am 5'7" and 163 lbs. I started off running for about 4 months and lost about 40lbs. For the past 3 months I have been going to the gym with a friend and working out. I started off doing cardio and a different muscle everday. I lost about 10lbs and dropped a few percent in body fat. I decided to try and bulk up and than lean out. I am hoping to gain about 10-15lbs of muscle than lean out.
My diet is: cereal in the morning and a vitamin, a turkey sandwhich with weat bread, chicken sandwhich at lunch with weat bread, after the gym I have a cyto gainer protein shake, and for dinner I have some chicken breast and vegetables. I think I eat about 2500 calories a day. My goal is to look lean not chubby like I do now. I would like to know what you guys think about what I am doing and my diet. I was wondering that when I bulk up am I supposed to do cardio? How many calories do you think I should consume? Do you think I am doing the right thing by bulking up or should have just kept on leaning out and eat less calores? Any advice would be appreciated.
 
From your diet description--there's no way you're eating 2500 calories unless your cyto gainer is 1000 calories per shake. Is there a reason you're trying to bulk up? I'm just trying to understand what it is you're trying to do. You can pack on muscle mass if you consume more calories than your expending. Keep a food diary for like 5 days, record liquid intake as well. Then use a reliable source for calculating your caloric intake. The next step of course is your weight training. It needs to be designed to enhance muscle growth which should include both heavy lifting and rest days. You'll want to keep your reps down--like say 5 or less on at least one of your exercises in a particular muscle group. For example, if you're training chest, do 4 sets of 5 reps of flat bench DB press and then move to Incline DB or BB press and keep your reps at 8 but performing 4 sets. This way you'll be pushing your muscles beyond what they're capable of and stimulating them for growth. Rest is also important. Rest days we refer to as grow days. If you're alternating body parts in the gym (sounds like you are) then having one day off to do no weight training is an excellent idea.
 
I agree....unless the food portions are tremendous, there is no way there is 2500 cal there. With all the training, that body needs quality food. Without it....there will be fat storage and weight gain.
 
Well I do do like 4 sets of about 8 reps. On chest days I do do incline, decline, bench. I think my workouts are good because I follow a friend who knows what hes doing. My shake actually is about 900 calories. The reason why I am trying to bulk up is so that I can gain a lot of muscle so it burns off fat. Than once I lean out I can have a lot of muslce and loose all the fat. So I look lean and tone. That is my goal.
 
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