Not sure exactly the exercises ill be doing in each workout, im going to mix it up a lot but mainly focus on getting around 8 reps at everything i do.
Diet is typically something like this:
07:30am- tea with milk, 2 slices toast, 4 eggs (but only 1 yolk), 2 slices bacon
09:30am- smoothie with: milk, almonds, weight gainer, bananas, oatmeal
11:30am- tea with milk, tin of tuna, tin of baked beans
01:30pm- noodles, snickers bar, tea
03:30pm- honey nut shredded wheat with milk, peanut butter sandwich, glass of water
06:00pm- serving of weight gainer, multivitamin
07:00pm- half a pizza, 1/2 a chicken fillet
09:00pm- serving of weight gainer with milk
04:00am- peanut butter sandwich, pint of milk
I understand its lacking in veggies and some of the macro sources are not the leanest but its the best i have access to right now so im just working with what ive got. May make some ajustments here and there. Open to suggestions of course but try not to make them in an insulting way.[/quote]
Breakfast: eat the whole egg. Yolks are good for you. More total carbs – I’d add in 1/2 - 1 cup of rolled or steel-cut oats, though you’re getting that later. If you can get some real meat (steak, pork), do. Tuna’s a cheap protein source.
What’s your weight gainer? That’s likely expensive crab carbs and middlin’ protein. I’m more a fan of whey for post-workout (and maybe mixed with breakfast oats), otherwise whole-food sources.
Regarding your workout: given your height/weight, I’m going to assume you’re pretty new to lifting. I’m NOT a fan of splits for novices. Check out a good 5x5 program (Rippetoe’s Starting Strength or Stronglifts 5x5 at http://www.stronglifts.com/). You’ll find Rippetoe’s “Who Wants to be a Novice” article here at T-Nation which describes results he’s seen.
Squats + a gallon of milk a day will give you a lot of gains. Probably 15-20# in 3-6 months. About 2/3 of that should be lean mass, though you’ll gain some fat too. Cut that later.