Hi, I started weightlifting about 4 months ago and in that time I’ve gone from 131 lbs to 147 lbs. I’m about 5’8.5", and would like to bulk up to 180 lbs and then lean out to around 170 or so.
My workout schedule hasn’t been too rigid, but it generally goes like this:
Day 1 - Chest, triceps
Day 2 - rest
Day 3 - Back, Biceps
Day 4 - rest
Day 5 - Shoulders
Day 6 - Legs
Day 7 - rest
I’ll sometimes mix it up, but i generally work 1 or 2 body parts a day, and do 5 excercises total. I’ve found that my arms and chest seem to be lagging compared to the rest of my body. Would I benefit from working those parts twice a week? Could anyone suggest a better schedule?
Meal 1 - Weight Gainer Shake with oats (2 scoops NLarge, 1 scoop oats)
Meal 2 - 2 Peanut Butter Sandwiches with 1 small can of V8
Meal 3 - small chicken breast with a baked potato
Meal 4 (pre workout) - one of those microwavable pasta dishes with a can of tuna mixed in
Meal 5 (post workout) - Weight Gainer Shake (3 scoops NLarge)
Meal 6 - large Chicken breast with rice and veggies.
This is what I plan to eat starting in the new year. Up to now, I’ve probably only been getting 5 meals a day, so adding an extra meal will likely help out quite a bit.
Anyway, any suggestions on how I could improve my diet or routine would be appreciated. I want to set myself up to gain about 3 lbs a month, and bulk up my arms/chest.