I’ve been training for just over a year and a half, although the first bit of that was done using the crap my high school teachers taught me. Once I found this site and doing some research I’ve changed my habits significantly. Anyway, I’m about 170 lbs currently and attempting to bulk.
I say attempting because I eat about 4k+ calories per day and can’t seem to gain weight, and am not seeing noticeable strength/size increases. My diet and training are outlined below, if you care to read through please let me know if you see anything that looks like it could use improvement.
Breakfast - 5 eggs with cheese and salsa, 2 pieces of whole grain toast with butter, glass of whole milk, apple.
am snack - Almonds/peanuts and raisins train mix kinda thing.
Lunch - Homeade burger (lean/extra lean ground beef patties), whole wheat bun, canned beans, glass of whole milk
pm snack - cottage cheese and carrots and dip.
dinner 1 - Shake(oats, pb, olive oil, cinnamon, 2 bananas, whole milk)
PWO shake(On workout days) - Water + scoop of whey
Dinner 2 - Chicken breast, broccoli, canned beans, whole milk
Pre bed shake - Whole milk + scoop of whey.
Monday - Legs: squats 6 reps x 4 sets
weighted lunges 6 x 4
lying leg curls(hamstrings) 6 x 4
seated calf machine 6 x 4
Tuesday - Chest, tris, shoulders: BB/DD bench 6 x 4
BB standing military 6 x 4
tricep cable pressdowns 6 x 4
Thursday - Back, bis: Deadlift 6 x 4
t-bar rows 6 x 4
1 arm bent row 6 x 4
bb bicep curls 6 x 4
lat pulldowns 6 x 4
Abs: I do abs usually on Tuesday and Thursday following my regular routine by doing planks, medicine ball/plate swings, leg raises, crunches etc, usually whatever I feel like doing that day.