In the last 6 weeks or so I've gained 12.5 lbs as a result of the diet and the program below. I look slightly healthier and have been increasing my lifts but I'm concerned I'm putting on a fair amount of fat too.
Age 22, Height 5'10.5", Weight 164.5lbs
Breakfast: ~1.5 cups high protein / high fiber cereal with 3/4 cup skim milk, 2 tbsp flax seed oil or 3*6*9, 2 small yogurt cups
Meal 2: 3 pieces of fruit, 1 30gp meal replacement bar
Meal 3: large salad with grilled chicken, cheese and 2 pieces of cheese (roughly 5gp each) or a yogurt on the side with 500ml of 2% milk
Meal 4: either a large chicken sandwich or a can of tuna with cottage cheese
Meal 5: 4 egg omelet with 3 pieces of no fat cheese and some veggies inside with flax oil and walnuts on top, 1 medium sized flax/wheat flat bread cracker
Meal 6-7: snack on chicken breast, cottage cheese, fruit and a protein shake (after workout on training days, before bed on off days)
I have about 3 cheat meals per week and they are never on the same day. Water intake is usually about 3 liters, multi-vitamin and fish oil supps every day.
Workout: (all sets ramp up, increasing the weight of each set by 10%-20%)
Monday: Bench 5x5; Row 5x5; Squat 5x5
Support: 3x8 curls; 3x8 overhead tricep extensions
Wednesday: Clean 4x5; Squat 4x5; Bench 4x5
Support: 3x8 weighted hypers, 3x8 weighted situps, 2x20 calf raises
Friday: Squat 4x5; 1x3; 1x8; Bench 4x5; 1x3; 1x8; Deadlift 4x5; 1x3; 1x8
Support: leg raises, dips, pulls ups
I've been doing this program for 6 weeks today and I plan on changing to TBT either this coming monday or next.
Am I on the right track? Should I be worried about the quick weight gain i.e. am I probably gaining alot of fat? Please give me your thoughts about any changes I should make.