How's my Routine/Diet?

[skypilot]

I'm starting a routine/diet. This is my first time lifting or eating well, and I would like to put on about 20 pounds of lean mass. I don't want to look like arnold though, I still want to be able to play basketball. Here it is have a look:

My current stats:
19 Yrs Old
5'10"
158 Lbs
11% body fat

Wanted:
175 Lbs
8% body fat


I am using the 5x5 routine on this board, with the following splits:
Monday: Chest/Triceps
Wednesday: Back/Biceps/Abs
Friday: Legs/Shoulders

Chest:
5x5 Bench Press
2x10 Chest Flys
2x10 Incline Dumbell Press

Triceps:
5x5 Skull Crushers
2x8 Dips
2x10 Tricep Pushdowns

Back:
5x5 Seated Rows
2x10 Bent Dumbell Rows
2x10 Back Extensions

Biceps:
5x5 Concentration Curls
2 Sets of 21's

Abs:
3x40 Crunches
3x20 Reverse Crunces
3x10 Leg Lifts

Legs:
5x5 Squats
2x10 Leg Press
5x5 Weighted Calf Raises
2x30 Standing Calf Raises

Shoulders:
5x5 Shrugs
2x10 Military Press
2x10 Dumbell Shoulder Press



Diet:
16 Cups of water per day

Breakfast:
30G Soy Protein Shake + Fructose (12g) + Potassium
Multi-Vitamin
Vitamin C(1000mg), E(400IU), B-50,Calcium(500mg)

Snack:
Handful Peanuts
Oatmeal (1 Cup plain)

Lunch:
Turkey Sandwich (2 Slices Wheat bread, 5 Slices lean turkey breast, 2 slices mozerella cheese)
Orange Juice (8oz)

Post Workout (On workout days)
40G Milk + Whey Protein Shake

Dinner:
Another Turkey Sandwich
2 Egg Whites
1 Glass Skim Milk
Plate of Spinach + Carrot Salad (no dressing)

Before Bed:
40G Milk + Whey Protein Shake



What am I doing wrong/right? I took most of my info from this board? I'm not on any supps but protein powder and would like to keep it that way.

 

[DrBones]

I think you need to eat a lot more... heres what I typically eat in a day and Im the same height as you.. but around 200... I feel I need to eat significantly more..

breakfast:
2 cups oatmeal
1 bannana
1 protein serving... all blended up

Workout

Post workout
1 protein drink

20 minutes later - small snack
sandwhich meat or left over meat from dinner last night

40 minutes later - lunch
Either a big Sandwhich on brown bun or fish filets/chicken breast with steamed veggies and rice

2 hours later
Cheese stick or some sandwhich meat or some nuts

dinner
Some form of meat
Veggies
Rice/potatoe

Post dinner
Some form of meat

Later snack
Some nuts or protein drink


THis is a really good day for me..... I think I could use more cals...
Don't be afraid to stuff your face.. your body fat is pretty damn low... dont be afraid to put on a couple percent BF... its easy to lose once you've packed on some mass

 

[casualbb]

I don't want to look like arnold though, I still want to be able to play basketball.

Heh don't worry about that. Even after putting on 16 pounds, my vert gained like 4 inches. I can grab rim now at 5'11"

Are you one of those ultra-metabolism guys like me? Our stats are almost identical and I found I needed to eat 3500-4000 cal/day to put on weight. This HST cycle I was eating around 3000 and my weight didn't change at all.

Be sure to track calories! You're probably eating less than you think. www.fitday.com is great for that...

-casualbb

 

[he-man]

you may want to think about throwing in some red meats and chicken breasts as well. sliced turkey meat is processed and i've always found it better to use red meats to grow on. you also should up your overall calorie intake. your 19 years old and your body weight is next to nothing - i'm guessing you used to be just like me and can eat whatever you want due to your metabolism. be grateful -it's a gift. you won't really need to worry about having a super clean diet everyday. as far as the routine - if you are going to use 5 x 5 you might want to use it on different exercises like mil press/db press instead of just for shrugs. use it for the exercises that your really gonna move some weight with. couple of other things - deadlifts have made me grow better than any other exercise i have ever used. i would definitely add them to your routine and loose the concertration curls and 21's for bi's and throw in heavy bb curl/db curl. hope this helps - good luck and keep us posted