Review my Workout plan

[AshW92]

Hello, I'm new here, I don't know if I have posted this in the right place. I was wondering what you thought of my workout plan. Some info about me I am currently 5'11 and 179lb, I have been going to the gym for about 2 year now. anyway I came up with this workout and meal plan and was wondering if you could give me advice on how it could be improved. The meal plan is for bulking. I have put shoulders and arms in twice because I feel they are lagging compared to my chest,back and legs.


Day 1: Chest/Tri's
Day 2: Back/Bi's
Day 3: Legs/shoulders
Day 4: Rest (abs cardio)
Day 5 :Bi's/Tri's
Day 6 :REST
Day 7 :Shoulders


1 and a half scoops of Whey Protein Isolate With Water - 139 cal. 35g protein.

3eggs on two peices of whole bread - 490cal 26.5g protein 48g carbs 21g fat

Tuna sandwitch/ chicken pasta. Pint of Milk 607cal 35gprotein 60gcarbs 25.17g fat

Workout

1 and a half scoops of Whey Protein Isolate 139 cal 35g protein

2 chicken breasts/ steak, veg and potatoes. Pint of milk 804cal 73g protein 50 g carbs 34g fat

bannana and 50g of peanut butter Pint of milk. 709 cal 31g of protein 56.3g carbs 41g fat

Ommelette using 2 eggs. Pint of milk 476cal 29g protein 23.5g carbs 24gfat

Scoop of Casein protein and a scoop of whey protein Isolate. 203cal 49g protein

Total nutritional content

3576 cal

338 g protein

237.8 g Carbs

145.17 g Fat

Thank you.

[Pkant2002]

It could be amazing it could be crap but because you have not given any of the exercises you will be performing i can’t tell. But on the off of it i would say that it won’t be great, i think unless you are really at the top end of your game in terms of muscle or your taking roids splits like this are not the best way to go.

Something like a Push/Pull/Legs 3 day split may be better with lots of compounds; you could even look at something like a HST cycle. Depending on where you are at currently if your lifts don’t include something close to 1.5x BW squat 1x BW bench and 2x BW deadlift something like Strong Lift 5x5 might be better. In terms of diet the overall figures look good but you may have to increase/ decrease the total number of calories depending on your weight gain ect. If you don’t gain weight i would increase calories by 250 after the first 3 weeks or so. I am 5ft 7 and 135lbs and eat about 3500 and my weight barley moves but each person is different you may be able to bulk on that amount of calories.

Other will be able to give you some more info

[Dolphinski]

At your weight, you shouldn't need more than 200g of protein. You're not going to build any more muscle by chugging all that milk and whey. You haven't mentioned your current body fat and your current lifts either. You could definitely train a lot smarter by combining muscle groups and increasing frequency as well. How have the gains been so far on your diet and routine? If you're not using a cyclical diet (which I'm guessing you're not) i'd guess you're going to put a good chunk of fat on as well as muscle eating that every day.

[stronglikewood]

If your bi's'/tri's/shoulders are lagging then this looks like a good idea. What are your current lifts?

[AshW92]

Thanks for replies, My current stats for the big three are

Dead-lift - 110kg - 5 reps
Bench press 90kg- 5reps
Squat - 125kg - 5reps


The diet is only for whilst I am bulking but I have seen sense, clearly the fat is way to high and carbs to low, I've upped carbs by 100g by adding OATS and Waxy Maize starch
to my diet and I've cut a lot of calories and fat by toning down the milk. A trainer at my gym has adviced me to start Layne Norton's PHAT Routine, which im currently on second week and it's going great.