[brandonb635]

Whats up guys. I have recently signed up here so i could post but have been reading post here for quite some time. I need some advice hopefully you guys can help. I am 23 yrs old 5'8 170lbs. I have been working out for about 3 yrs on and off but the last 6 months have decided to get serious. I've seen some pretty good things on here but was hoping I could get some personal advice. My main goal is to gain size. I realize its not going to come over night and I am willing to work. I just dont want to be in the gym wasting my time. I want to see some good results but, my problem is I really need some guidance on a routine and some nutrition guidelines. If i'm posting on the wrong forum point me in the right direction. Any and all comments are welcome! Thanks in advance.

[ZackKnight]

you're good man. can you post what ur split is right now and like a typical day's diet. we can go from there. thanks!

[brandonb635]

Well, like i said i have tried a couple of different things. Currently I'm working mon: chest
tues: legs
wed: off
thurs: back
fri: shoulders:
sat: arms then start again on monday. I know this is prob. not very good but I'm being honest because i need some guidance. My diet isn't great.
Typical day:
bowl of wheat cereal for breakfast.
lunch: chicken breast and salad.
pre workout: small chicken breast and sweet potato
post workout: protein shake
dinner: chicken again or tuna and some short of wheat pasta or rice.
Like i say i know this is prob. not very good but thats what im here for is help. Also i'm currently off of any creatine or any supplement besides protein shake. My diet varies but thats what i try to stick to although sometimes i deviate from my plan. Well i'm starting to ramble. please don't hold back i need some guidance. again thanks in advance

[under construction]

what weight did you start at? What goals have you realized thus far?

[Blitzkrieg]

I would include eggs in your breakfast, a fast digesting protein in the morning to get your body out of catabolic state.
Is that a (Whey?) Protein shake or weight gainer? If it's whey, I think you need some more carbs along with it after your workout (do you workout at night?). Keeping track of how many calories you're taking daily would also be good, or at least get an idea or estimate..

[brandonb635]

I started out at about 180. I had gained some excess weight which made me get into training again. I have seen an increase in strength but kinda feel like i've peaked out on some things, thus the reason that i am here. I use cyto gainer for post workout and yes i do workout at night. should i work out in the morning or does it matter?

[Freak]

You aren't eating nearly enough. Like people have previously said you need more food and carbs. Keep track of your diet for a few days, take the average and post the macro-nutrients.

[MikeNYY420]

Originally Posted by brandonb635

Well, like i said i have tried a couple of different things. Currently I'm working mon: chest
tues: legs
wed: off
thurs: back
fri: shoulders:
sat: arms then start again on monday. I know this is prob. not very good but I'm being honest because i need some guidance. My diet isn't great.
Typical day:
bowl of wheat cereal for breakfast.
lunch: chicken breast and salad.
pre workout: small chicken breast and sweet potato
post workout: protein shake
dinner: chicken again or tuna and some short of wheat pasta or rice.
Like i say i know this is prob. not very good but thats what im here for is help. Also i'm currently off of any creatine or any supplement besides protein shake. My diet varies but thats what i try to stick to although sometimes i deviate from my plan. Well i'm starting to ramble. please don't hold back i need some guidance. again thanks in advance

Well a 3 day split would be better than a 5 day split. A good place to start might be Back and bis chest and tris, legs, shoulders and traps, or do shoulders and traps on chest and tris day. That's what I do although you could do a compound routine and do whole body compounds 3 times a week. Also upper body one day and lower body another.

If you feel like your stuck on a certain weight for some exercises try doing different exercises for the muscles. I changed from tricep pulldowns to skullcrushers then to dumbell pullovers. All being for triceps.

Try to eat carbs mainly in the morning and leading up to your work out and alot in your pre workout meal. Protein although the day, but mainly after your workout. Pasta for dinner isn't good because it's carbs that you don't burn before bed. Try for dinner chicken salad cottage cheese tuna ground turkey, somethings like that.

Sorry for going on forever, but hope I helped.

[MikeNYY420]

Oh and yeah eat more depending on your goals prolly above 2500 cals.