First of all, thank you for taking the time to read my post. To start, I don't necessarily have too many "problems" with my current program. I am however, always looking to improve it in anyway that I can, from diet to workout routine.
About a year and some months ago, I first began truly dedicating to building a better built physique. I deployed on a ship for 7 months so my day mostly consisted of sleeping, eating, and working out (literally). I will say I was making decent gains for someone who had previously never really spent much time in the gym. I was in the Infantry and for being (before deploying) 5'5 and about 125 lbs, I had pretty damn good endurance. And honestly, for someone like me trying to bulk back then, would have been extremely difficult- eating MRE's for an entire week (on a regular basis) isn't exactly a healthy bulking diet.
But alas, that is no more.
As of lately, this is how my diet is. This schedule is more of a guideline to what most of my days consist of:
0630 - Whey shake, PB&J
0730 - 6 eggs, 4 strips of bacon, oatmeal
1130 - chicken, rice, whey shake
1430 - 2 PB&J, oatmeal
1730 - chicken, rice, veggies
2030 - chicken or steak, rice, veggies
2130 - Whey and Casein shake
My workout routine is:
Day 1 - Chest / Biceps
Day 2 - Legs / Calves
Day 3 - Off / Abs
Day 4 - Back / Rear delt
Day 5 - Shoulders / Triceps / calves
Day 6 - Off / Abs
The above meal plan and workout program I have only been doing for several months now
When I returned to the states from deployment, after progressing quite well, I got extremely lazy, drank a lot, and lost everything that I worked so hard to get (weight went back down). I have been back and serious for about 6 months now, my weight is up to 145 on a good day. I am truly beginning to understand the the important of eating every few hours.
If anyone had read through this and see's any advice or pointers they'd like to throw at me, it would be much appreciated. I'm always seeking out knowledge to improve on any areas that I can.
Also a picture is attached of a dry erase board where I keep a log and record of my continued progress, any notes I feel the need to post, measurements, PRs, and supplementation: