After 3 months of not lifting/dieting... I

[MoeSpanx]

PLEASE IF YOU DON'T WANT TO READ AN ENTIRE DIET AND ROUTINE REGIME DON'T FLAME, THIS IS FOR ANYONE WHO IS SERIOUS AS I AM AND WILLING TO HELP

Anyway....

Constructed a clean bulking diet and a routine a 3-week cycle.. would anyone please be nice enough to comment/add/change/ anything on the both regimes below?

Diet:

Meal 1: 8:00am-

8 egg whites, 2 whole eggs
1 cup of oats
1 scoop of Optimum Serious mass weight gainer with Banana
1 capsule multi vitamins
1 capsule of flax oil/fish oil


Meal 2: 11:00:

Chicken 6.0z
2 Tinned cans of tuna
Handful of almonds
1cup of water

Meal 3 2:00pm PRE WORKOUT MEAL-

1 banana
1 microwave oatmeal
10-20 turkey slices
1 Cup of water
1 whole wheat bagel with peanut butter
1 Serving (4 sci-caps) - Creatine Ethyl Ester




Meal 4 5:00pm POST WORKOUT MEAL:

2 Scoops of Optimum Serious Mass Weight Gainer
2tablespoons of honey
1 canned Moroccan sardines
1 tinned canned of tuna
1 Serving (4 sci-caps) - Creatine Ethyl Ester


Meal 5 8:00pm-

Rice
Chicken cutlet/beef/chicken (whatever my mother cooks)
1 Fish Oil capsules
1 cup of water

Meal 6 Pre-bed meal-

1 capsule multi vitamins
1 Fish Oil capsules
Low fat cottage cheese with 2 cups of low fat milk


*MEAL REPLACEMENT: 2 Scoops of Optimum Serious Mass Weight Gainer

*Gallon of water is consumed throughout the meals.

* 3 hour spread for each meal


Questions regarding the bulking diet:


- I don't know the exact macros... So does anyone know how much it is telling from what they see? each brand has a different gram range so I don't know... is this a sufficient steady clean bulking diet?


Routine:

WEEK 1- Number of Reps: 12, 10, 8

Monday: Chest & Abs
Tuesday: Back
Wednesday: OFF
Thursday: Shoulder & Abs
Friday: Biceps/Triceps/Forearms
Saturday: OFF
Sunday: Legs & Abs

WEEK 2- Number of Reps: 8, 8, 8

Monday Chest & Triceps
Tuesday: Shoulders & Traps
Wednesday: OFF
Thursday: Back & Biceps
Friday: Legs & Abs
Saturday: OFF
Sunday: OFF

WEEK 3- Number of Reps: 5, 5, 4, 3

Monday: Chest & Back
Tuesday: Shoulders & Traps
Wednesday: Legs & Abs
Thursday: OFF
Friday: Biceps/Triceps/Forearms
Saturday: Abs
Sunday: OFF


- I did this because its basically good to change the rep range and different exercises and different splits,

- I tried my best to give each muscle group or muscle full rest for the next week if you can see what I'm talking about...Like I didn't do

Monday: Chest and abs
Tuesday: Triceps

I tried to the best of my ability to spread everything out and enough OFF days.. If someone can rearrange it in another order its really appreciated.

Supps:
-PrimaForce Presents CEE Caps Creatine Ethyl Ester!

-Optimum Presents: Serious Mass Weight Gainer! 50 Grams Of Protein With Glutamine And Creatine Plus 1,250 Calories!

P.S: The attached pictures were four months ago, I prob look like shit now=(,

[s2h]

dump all the mixin up of bodyparts trained per week.this is my split for what its worth.
mon:shoulders,abs
tuesday:quads,calves
wed:arms
thursday:back,abs
friday:chest,hams
sat:off
sun:off
keep it simple a basic in and out of gym in 30 -40 minutes

[MoeSpanx]

no thanks

[Sledge]

Looks well thought out.

I wouldn't tell you to change a thing, their are some things I might do different but hey, you put a lot of thought and planning into it so try it and see how you go.

If you want to work out macros go to a site like fitday or calorie king (their are a few ohers like them too) and they have food lists and calculators to help you check your macronutients etc, and they are free :) .

[s2h]

good luck to you but this trainin cycle put me from 180 to 240 in 2 years,everyone has different things that work for them so go with your program and see what happens!!

[B7emm]

looks like a solid plan to me i may give it a whorl my self see how i like it.

[thesamewords]

why sardines bro? you are supplementing with fish oil and you are already eating tuna. i would ditch them and keep the consistency by adding another can of tuna instead. I would also recommend getting a little more of your fats from additional almonds,peanut butter, almond butter or avocados. Dont forget your healthy fats!!! Oh and maybe an electrolyte/ carbohydrate drink my add a little extra to your diet. good luck bro!!!

[MoeSpanx]

sardines has a shitload of protein man... yeah ima add more fats tooo

[nycdude]

Looks solid. Wish I had that kind of diet dedication. I'm a big fan of three high protein meals, and three shakes.