I've been lurking on this forum for a while now, and I thought I'd ask for some advice. I've read a lot of articles, but I feel having individual people answering my questions is better since articles confuse the shit out of me.
I've been working out for about a year on and off (I've taken off months before due to frustration which i believe is because i hit a plateau since I havent made any gains for months). I've gotten back into it a few weeks ago. I did some excercises until failure, I thoguht it worked out great but the next week I could barely do any of the excercises anymore after giving the specific muscle a weeks rest. I talked to a friend recently and he suggested I do low volume, he also gave me this workout:
Monday: 3 sets DB/Bench press (incline or flat)
3 sets DB flies
3 sets military press
3 sets close grip bench
3 sets dips
Wednesday: 3 sets calf raises
3 sets leg curls
2 sets squats ( 1 set of 8 reps, 1 set of 20 reps)
Friday: 3 set BB/DB curls
3 sets hammer curls
3 sets lat pulldowns
3 sets deadlifts
I was wondering if that workout was fine and I would be able to make gains with that. I did the monday workout and I thought i was doing great but I felt like i didnt work my chest out enough.
Another factor I have been working on is diet. I am 5'8 148 lbs so I definitely need to eat. I am in school right now so its hard to maintain a real good diet, but once I'm out I plan to eat the following things everyday:
2 egg omelets, orange juice
Fried egg with white whole weat bread
2 chicken tenders with white whole weat bread
peanut butter sandwich
some kind of snack (peanuts or something)
for dinner,im not sure
Is this diet good enough for me, or do I need to eat some more? I might add fish and turkey into that diet as well. Another thing i was wondering is how important is sleep for making gains? This summer will be my last before college so I was planning on really going all out, so I was wondering if I should just maintain 10 hours of sleep and suck it up? Any help is greatly appreciated, sorry for typing so much.