Looking for some advice on workout/diet/supplements

Trine

Hey all, looking for some advice on my workout, diet and supplements, hope this is the right section (Fitness Logs didn't seem like the right place).

I'm 26, 6'2", 75kg. Probably a little underweight for my size, and I don't know my exact body fat, but it'd be quite low as I have a high metabolism. I've been pretty skinny all my life, probably under 70kg when I started doing a full body workout last January, 3 times a week for an hour.

Kept to my program pretty well, just an hour each session, and improved my diet, am in alot better shape now. But I want to take it to the next level, and have decided to do a split program, gain some more lean muscle, again 3 days a week. But I'm completely clueless really when it comes to split programmes, and lifting weights in general! So here is what I have planned, if anybody could take a look over it and suggest changes that'd be great:


DIET (this has pretty much been my diet for the past few months, and I intend on continuing it, but would welcome suggestions)

Breakfast - 3 x Egg Whites, 4 Weetabix biscuits with milk, handful of raisins and a bit of honey.

2 hours later - Protein shake

Lunch - 2/3 large chicken breasts, plate of veg

(usually do my workout an hour or so after lunch on Mon/Wed/Fri, would have maybe some wholewheat bread before workout and...a sugarfree Redbull! Bad idea?)

2 hours later (or directly after workout on workout day) - Protein shake

Dinner - 2/3 large chicken breasts, plate of veg

Might have some pistachio nuts as a snack around 10pm

Before bed - Protein shake



WORKOUT (all are 5 set of 5 reps, at the moment I'm just using 15kg dumbells, I know I need to increase this but since I'm starting off and some of these exercises are new to me I'll use this weight for first 2 weeks. All days have ab work at the end, have to find a decent ab program though)

MONDAY

BICEPS

hammer curl
incline dumbell curl
concentration curl
standing dumbell curl

LEGS

lunges
squat
step ups
dumbell deadlift

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WEDNESDAY

TRICEP

overhead extention
tricep kickback
twisting kickback
lying dumbell french press

CHEST

dumbell fly
dumbell press
dumbell fly incline
dumbell press incline

---

FRIDAY

SHOULDER

dumbell military press
front dumbell raise
upright row
lateral raise

BACK

dumbell shrug
dumbell row
2-arm dumbell row
twisting dumbell

---

So I've a few questions:

1. My "program" is just 4 exercises for each muscle group that I know I can do with dumbells...if somebody could suggest an actual split programme it might be a better idea for me. Is four exercises enough for each muscle group? Should I increase/decrease number of reps/sets? Is 15kg a very low weight to be lifting? I was lifting 17kg quite comfortably with my previous workout (whole body each day).

2. Time between sets...is 1 minute between sets ok? I did Monday's workout today and felt a bit awkward waiting so long between sets, with my previous workout I'd try for intensity, only leave 20 seconds or so between sets. But reading a little about hypertrophy 1-2 minutes is recommended.

3. Any suggestions on improving my diet? I'm currently using ProMax protein powder, but I have to change, it's damn expensive and from what I heard not that great anyway. Any suggestions for a cheaper alternative? I'd prefer to buy in a store (Dublin) and taste is important!

Thanks in advance guys.