Need some advice !

[Perceptionist]

Hi i'm new to these forums and I just wanted some opinions, thoughts, and advice on a few things.. well just for an idea of what I already know... I'm 24, asian, and been lifting since I was 18 off and on...w/ a whole year from 2002-2003 off due to a chest injury.. but back on fairly steady over the past year..never have taken any illegal drugs or supps... took creatine for 2 short cycles when I first started (very unknowledgable at that time) and rarely every consume protein supplements... I'm just food and weights RAWR!

ht: 5'6"
current wt: 158 (unsure of bf% but between 10-15 i would think)
highest wt: 175 (bf% a little higher then current bf%)
wt goal: 165# more dense, more defined

bench: 295x1 raw (have been flat benching only for past few months... only did dumbells, hammers, machine prior due to getting over injury)
squat: having been goin heavy yet since i started lifting consistently again (although i know i should)
deadlift: 315x10 (just started doing DL's again for a few months...getting back into it)
overhead dumbell press: 100x6

my strongest @ 175# (no drugs, no supps)
bench: 355# raw
squat: 315x10 ass to grass (ya i know needed improvement)
deadlift: not sure... mostly did partials during this time
seated military press: 225x10 easy


I know these stats are not worthy compared to a lot of you in here.. but i was showing where i'm at and what my best was... I basically just wanna get a little bigger and slightly more defined... I was highly considering taking protein supps and possibly creatine.. but i'm not too sure.. I haven't been keeping up that much w/ the latest supps over the past 2 years or so, but any suggestions ?

wt training regimen

M - shoulders/tri's (heavy presses, raises, close grip, skulls, ect..)
T - rest/cardio
W - back/traps (deads, bend overs, weighted pull ups, pull downs, machines, ect)
TH - rest/cardio
F - chest/bi's (barbells, dumbells, ect..
S - all legs (squats, presses, ect)
Su - rest/cardio

abs are done randomly


I really wanna change up my routine w/ something i may feel comfortable w/ that will not lack any body parts.. any suggestions ?

any specific questions or suggestions i'll consider !!! i love broading my horizons !

so basically what easy going supps would u suggest and any new routine ? any other suggestions ? or anything to keep me growing and keep me motivated !

also i have a degree in food science human nutrition, finishin up my dietetic internship... soon to be R.D. and ACSM certified emphasizing sports nutrition in relation these forums

THANKS

 

[BOOEY]

Creatine 5g/day, invest in some Whey protein for after your workout (not the marketed type of Whey, get just plain WHEY in bulk. PM me if you want a good place to get it from) .. your numbers are good. You seem pretty strong, so you must know what you are doing. So keep doing it!