workout and diet plan

[Damothelad]

ok so ive not been at the gym for about 3 months proply cause of college and lack of money and i lost alot of strength and mass from not eating very well.
but ive started using the gym at college which is better than nothing.
horrible place to be. bicep boys everywhere.

diet is something along the lines of:

monday
8-10.00 70-100g of oats, 25g true whey, 2-4 green tea pills, 5-10g of l glutamin
12.00 gym
12.30 25g true whey 100g pasta
3.00 4 slices of brownbread with chicken/beef
5-6.00 what ever is made
9-10.00 100g cheese with brownbread/protein shake with milk with l glutamin


tuesday
7.00 70-100g of oats, 25g true whey, 2-4 green tea pills, 5-10g of l glutamin
9.00 sandwhich from shop/sometimes 2 steak pastries (my bad)
12.30 100g pasta and protein shake
3.00 4 slices of brownbread with chicken/beef
5-6.00 what ever is made
9-10.00 100g cheese with brownbread/protein shake with milk with l glutamin


wednesday
7.00 70-100g of oats, 25g true whey, 2-4 green tea pills, 5-10g of l glutamin
9.00 sandwhich from shop/sometimes 2 steak pastries (my bad)
12.30 100g pasta and protein shake
3.00 4 slices of brownbread with chicken/beef
5-6.00 what ever is made
9-10.00 100g cheese with brownbread/protein shake with milk with l glutamin

thursday
8.00 70-100g of oats, 25g true whey, 2-4 green tea pills, 5-10g of l glutamin
1.30 100g pasta protein shake
3.00 4 slices of brownbread with chicken/beef
6.00 what ever is made
9-10.00100g cheese with brownbread/protein shake with milk with l glutamin


friday
5.30 4 scrambled eggs tin of beans 2 slices brown bread
10.00 100g pasta protein shake
12.00 100g pasta 3-4 eggs
4.00 anything i can find realy thats a decent meal
6.00 what evers made
when ever im hope usually not too late 100g cheese with brownbread/protein shake with milk with l glutamin

sat sun can either be good or bad depends

i do have veg with my main meals and lots of fruit handfull of berries with my porridge and take apple n banana to coll.

my workout plan is

monday
Squat 4x6
leg press 3x8
shoulder press 3x8
side shoulder raises 3x8

wednesday
wide over arm lat pull down 3x8
close under arm lat pull down 3x8
tricep extenstions or pushdowns 3x8

thursday
flat bench 4x6
incline flies 3x8
bicep curls 3x8

[Damothelad]

sorry about pictures dont no how to sort them out i cant do anything right now will sort out tomorrow

[Damothelad]

body weight:68kg
squatting: 75kg x 6 x 4
shoulder press: 40kg x 3 x 8
bench press: 57.5kg x 6 x 4
leg press: 290lb x 3 x 8
lat pull down: cant remember, number 9 on the weight stack
flies: 15kg x 3 x 8
bicep curl (ez bar): 20kg + ez bar x 3 x 8
tricep push down 60kg x 3 x 8

[griff]

do stronglifts, routine is poor imo. can u train on saturdays if so swap thursdays session to sat?

food looks fine for now report back if your not gaining weight while sticking to what you've said.