5*5 training worked well for me as I started lifting at 145# 5'10". I used primarily compound exercises i.e. squats, deads, bench, pullups, dips, military press, etc. This routine was done 4x a week for 2 years and I went from 145 to 193. Ate like a horse, probably 5000 calories daily on the average with at least 200-250 grams of protein a day. I didn't sweat the amount of fat, nothing too excessive mind you, but the goal was to get big.
Sometimes you answer your own questions. Your problem is your switching things around to much and training to many days a week. It sounds like you never stick to a set routine. You need to go and write down these exercises. Even put them on excel.
Write your current weight you are using for each exercise. Each month add 5kgs to these exercises. E.g. In May you might be doing 145kgs on Deadlifts, at the end of the year your are doing 180kgs. Don't change these exercises, these are your core lifts, add other supplemently exercises.
Train in the 6-10 rep range for these lifts.
Do a ten day workout split. 10 -16 sets per workout. Its taken me a while, to work out that my body grows using multiple exercises sometimes up to 4-5 per muscle group. Some people grow using less. E.g. You need to workout whether you respond better to high frequency training or high volume training.
Heres what i suggest.
Day one: Legs and Calves (Hip Dominant Movements) Day two: Biceps, triceps and Forearms.
Day Three: Off Day Four: Chest, Back, Shoulders
Day five: Off Day Six: Legs and Calves (Quad Dominant) Day Seven: Biceps, triceps and Forearms.
Day Eight: Off Day Nine: Chest, Back, Shoulders
Day ten: Off
If you dont want to use supps, then have four serves of meat a day. Along with them 2 serves of carbs and one serve of fruit or vegetables with each meal. So thats 4 meals a day. In between meals drink skim or whole meal milk try 1 litre per day. And 2 litres of water.
a) Stick to CT's and CW routines for now. They are good. b) With all the cardio you do you need to be eating a lot. So either eat much more or drop all that cardio. If you must, do 30 min every other day. c) What does your sample eating day look like?
My impression is that you probably have a problem in the diet department. How many calories are you eating? How many of which are carbs/fats/proteins? Give us a sample of what you normally eat in a day.
Dude you are too small to worry about tempo, compound lifts and eat more. So you are saying you eat about 4 tins of tuna in one sitting? Or is it not canned? You say 500g of tuna,or 500g of chicken per sitting? I dunno but I am a little skeptical that you eat this much. Unless you are eating cheap quality chicken, I know that 500g of boneless chicken runs here in canada for about 8$ or more sometimes and this is from a grocery store.
I personnally wouldnt touch tofu, as its soy product, but I wouldnt complain, I ate that at home too, I used to be 200lbs and kept training and eating and I am now 285lbs. Although I have used protein powder and some creatine, though I never used it regularly. I used to eat canned tuna, canned turkey and chicken. and protein shakes. Anything to get calories in my body, I did go through a very succesful gain by eating mickey d's, just burgers though, while training heavy, I did gain fat obviously but upped the cardio after that.
The supps on this site are great, if I were you I would only get 2 supps if you can afford it, protein and creatine and like I said, the only reason i would recommend those is because its easy. If not put some cash on food, i know my parents never had enough beef or meat products, ie, 500grams to them is for 3-4 ppl for one meal... to me 500 grams is a snack. anyways you get the point, so good luck.
That's an okay meal. But I'd rather make a nice omlette loaded with veggies and cheese. Or scrambled eggs with veggies and cheese. Some toast on the side (whole wheat) with some natural peanut butter. Skip the jelly and yogurt for now.
Beans? Just beans? That's not a meal! You need to be eating some beans, some meat or other protein and some fruit or veggies!
That's all? Again, you need to eat some veggies with it or something.
Cereal? Cookies? CRAP! Eat some real food. How about some cottage cheese and some pineapple? Or a protein shake and some natural peanut butter?
Gimpz, right now I would be looking at Big Boy Basics on this site or any of the other programs here. With what you posted I need to ask why are you doing so many curls? If your going to design your own program focus on compunds lifts, at lest 75% of all exercises being compounds, the more the better. You wont get decent results with the program you put up. But if you go with it good luck
If you want a decent programme PM me. Or go and do westside for skinny bastards. Because that above programme is SHITHOUSE. Newbees always want to do so much volume, why? I may sound like a Cnut but I've been there done that with gaining weight and I'm still gaining and learning.