Need a favor.....help me build my routine!!

[stang03]

Hey guys! I figure I have come to the right spot, as you all have helped me before, I will try not to get winded, but I want to lay out my current routine and have you guys help me tweak it to get the results I want.....so any and all advice you can give would be a HUGE help!

I just started test cyp 250....I am going on a 8-10 week cycle with an appropriate PCT. I weigh 172lbs, 6'0" and am getting about 3k calories a day.

Right now here is my routine; each day involves about the same rep layout
Monday - Chest
-Flat Bench - 5 sets 10/10/8/6/15
-Incline Bench - 4 sets 10/8/8/8
-Fly's - 4 sets 10/10/10/10

Tuesday - Back
-Lat Pulldown
-Seated Row
-Bent Over Barbell / Dumbell Row
-Straight Arms

Wednesday - Legs
-Squats
-Quads
-Hams
-Calves

Thursday - Shoulders
-Shoulder Press
-Lateral Raise
-Uprights
-Front Raise
-Rear Delts
-Shrugs

Friday - Arms
-Curls (Hammer/Incline/Standing)
-High Cable
-Preacher
-Pressdown (Reverse Pressdown)
-Kickbacks
-Skullcrushers

On bench i can max at about 240lbs and i want to get 315 by the end of the summer. Just to give you an idea of my goals. I want to really put on some size, so I am hoping you guys can help me layout my days to the max. Give me reps/exercises and all that stuff. Now i know it may seem like i am asking alot, but I wanted to come to you all first!

I want to start Monday, so give me what you got!

Thanks guys

 

[goin on 4T]

How old are you?
What is your body fat?
Your diet needs some help 3k calories is not enough.
How much test are you going to run?

 

[stang03]

25
8.5%
I am running 500mg of Test cyp 250 a week

 

[goin on 4T]

I would change diet to 5-6 meals 5k cals.
The rest looks good. I take it this is your first cycle?

 

[stang03]

This is my 3rd cycle. But over a couple yrs just trying to get the most of this one

 

[stang03]

bump...anyone else have any more input?

 

[jdbaker82]

And why does someone who weighs 170 lbs need MORE THEN 3000 Calories a day? I weigh 190 lbs and I have been gaining muscle with only 2500 calories a day working out hard 4 days a week.

 

[goin on 4T]

to grow.

 

[jdbaker82]

to grow.

I was under the impression you would grow (muscle) as long as your daily calorie intake ended up greater then your TEE (Total Energy Expenditure) cal/day, what am I missing here? I would think the target for someone at even an active activity level weighing 170 lbs would be around 2200-2500cal/day

 

[jdbaker82]

Personally I weigh 185 lbs and have been eating a clean 2200-2500 cal/day on average maybe slightly more on days I lift weights which is 3 days a week and I have been losing fat and gaining muscle and I know for sure because I go to a BOD POD at my gym every 3 months and have been losing 5% BF every 3 months for the past 6 months and have gained 5 lbs + of muscle. Granted my diet has been very strict and I make sure to eat 6 small meals with at least 35g/protein at each meal.