hi i’ve been training for about 1.5 years, pushing myself everyday to eat and train. I’ve spent a fair bit of dosh on food etc and i’d really like to feel like im getting my moneys worth…
Currently around 205lbs with a fair bit of chub. I eat 400g of protien a day, same amount of carbs and around 100-120g of fat a day. I realise this is probably way too much but have read on here the advice of eating 4500ish cals a day if you cant build no fukin muscle so i do it lol
My diet is as follows:
meal 1
2 potatoes
chicken breast or whey protein
pint of whole milk
bannana or fruit juice
post workout
1 energy drink (70gs of carbs)
50-70gs of whey protein
post post w.o
2 potatoes or a small pizza
chicken or tuna
pint of whole milk
scoop of whey
bannana or fruit juice (switch from what i had from brekky)
meal 4
2 potatoes
whole milk
chicken
apple
meal 5
2 tins of tuna or 1 tin + scoop of whey
mixed veg + whole milk
or some kind of beef casserole
meal 6
chicken breast and pint of whole milk
i used to be very small (due to a torn rotar cuff which completly messed my body up) and although i like ‘being bigger’. I’d like to look like i work out.
My strength levels are:
squat- 6 plates for 9 reps last week
db rows- 50 kgs for 15 reps
deadlifts- 7 plates for 4 reps
db bench- 70 kgs for 9 reps
calf standing - 240 kgs for 11 reps
leg press - 16 plates for 6 reps
i have been following a 5 day split but would like some advice on switching it up a little, to a more Prof X style training routine i guess (or whatever will pack the pounds on 
ok:
monday
db flat bench ramped to a top set of 6-10
incline machine press ramped to top set of 6-10
machine seated chest press ramped
tricep extensions ramped
overhead extensions ramped
tuesday
squat ramped to a top set of 6-12
leg press ramped
leg extension 4 sets straight
ham curls ramped
back extensions 4 sets straight
wednesday
20 mins cardio
thursday
bb seated mil press ramped
machine press ramped
lateral raise cable straight
lat raise machine straight
friday
db rows ramped
old skool t bar rows ramped
lat pulldowns ramped
shrugs or rear delts (switched every week)
db curls ramped
db preacher curls ramped
saturday
20 mins cardio
sunday
off
i had been doing a little more for my back- 2 thickness and 2 width (i.e deads + db rows, pulldowns + pullovers) but having read his threads it seems best to pick a few and get strong at them. My chest is also terrible. My pulling is way better than pushing.
when you ramp on your secondary exercises i take it that you could go;
(t bar rows:
3 plates x5
3+10kg x3 reps
4 plates x amap (8 reps)
then move on. or also
3 plates x8
4 plates x8 reps
and either would be sufficient volume for that exercise. i know this has been covered before so a simple yes or no will suffice
thanks