My complete workout and diet. Help needed please!

ramfan5

Ok I have been browsing your forum for the past few weeks or so and many of you give some very valuable advise to posters. I'd like some help and guidance with my workout. My goal is to put on some serious mass. I have tried in the past and failed miserably. In the past few weeks though I have begun to take my training seriously and have to say i am loving it, although no noticeable gains really as yet. I have been making progress in my lifts though.

Here are my current stats:

Male 20 years of age
Height 6ft
Weigt 73kg
I used to do alot of running and cardio, but I'm cutting it out for the moment for the most part.

Weight training

I have been undertaking the following routine for the past 3 weeks. Although for the past week I have'nt been able to shake off a cold so didnt perform well.
I can't think of the names of some of the exercises so I'll name a few.

Monday - Chest

Bench press (60kg last mon)
Incline bench press (40 kg last mon)
Flat dumbell flys
Incline pull ups

Tuesday - Legs

Squats (70 kg)
Calf raises
Leg curl

Wednesday - Back and shoulders

Deadlift
Lunges
Dips
Over head
Shoulder press
Lat pull down


Thursday - Arms

Pull ups
Bent over barbell (20 kg last thurs)
Tricep exrensions


Diet - During the week

Breakfast

2 eggs
Bowl of muslei
Banana

Lunch

Large lunch box of pasta, can of tuna, avocado, mayonaise

Dinner

Normal home dinner consisting of potatoes , 2veg and meat

Evening

Sometimes peanut butter sandwiches or something along that line


Throughout the day I take alot of water
I frequently drink milk
I eat alot of fruit throughout the day - at least 4 portions

To me I eat alot, but I know to some it seems little.

Last week I started taking Cyclone. Once in the morning and then after training. I only plan on doing this on weight traing days i.e. during the week.

I am interested in getting a whey to take every day. However I am a student and dont want to get a credit card as of yet. Where can I buy for example Nutrition X's Mass X?

I'd love to put on at least another stone and a half.

Hopefully you will be able to point out where I am going wrong with my routine and offer some advice. Also as I asked above where can one buy supplements other than over the net.

Thanks guys. Looking forward to reading some replies.

ramfan5

BossArky

What do you mean by incline pull up? Is this a machine you are using or a free hanging pull up to an overhead bar? I'm just curious how you manage to get an incline on a standard pull up.

Off topic - 73 kg rocks! Same weight as me today.

ramfan5

Hey Boss

I dont know the exact name so I'll describe it

I lie face down on the incline with my knees on the seat.
I have to large weights in either hand and pull the up towards my chest, and back down again.

Hope that is abit clearer

tribulus

Just a couple of things:

I'd try to separate out the days a bit more if possible, although I'm guessing they're bunched together due to time constraints.

I'd also put as much time between leg days and back days as possible. So I'd probably squat on monday and deadlift on thursday. I'd also throw in some more rows, even on a separate day to counter all the pressing/internal rotation stuff.

For your diet I'd say try get some more unsaturated fat but more importantly eat more! Stuff your face, you're 6ft tall and only 73kg so try add in more meals or bigger portions if eating more often isn't feasible.

Best of luck.

Arsenal1986

ah thats not an incline pull up its called an incline DB row.....good exercise its a back exercise so shouldnt you do that on your back day?
okay few points.....shouldnt have deadlifts and lunges day after your leg day...can see why deadlifts are in your back day but why lunges? they are a pure leg movement throw them in with the leg day. Also youve bent over rows in your arm day again they are a big back movement put them in with back stuff......if i were you id take out the arm day put deadlift/back day on the thursday and throw in curls and tricep stuff onto end of monday and thursdays workout......Cyclone is not the best to be honest not for the price it is anyway some whey and a simple sugary carb(cranberry juice for example) staright after a workout would be better an if you want creatine buy it on its own itll work out much cheaper in long run.....

ramfan5

Thanks for the advice. I will tailor my routine to some of the above guides.
On a seperate note, I know its a long shot, but does anybody know if the supplement shop on camden street is open today?