On the right track?

[king1199]

Hola evrybody:

I been reading everybody's diet and i can up with one for myself, i just wanted to know if it was good or i needed to change somethingon it.
First, i'm 28, 6,2 with 190 lb. Always been skiny(all my life) I wanted to know differences between cutting and bulking, because i Just want to gain a little more LB's, I don't want to be all big. I Just want to be like those Abercrombie & Fitch model ( that's what my friend called it). So this is what i have:

Meal #1: (Pre-Work)

Quaker oatmeal 1 cup
Orange juice 1/2 cup
ON Protein shake on skin milk
Multivitamin
Flax seed oil
Amino acid
Glutamine 2 caps


Meal #2 (Post-Work)
Quaker oatmeal
5 Egg Whites/1 yolk
ON Protein shake on skin milk
Appple/banana
Creatine
Amino acid
Glutamine 2 caps
Fish oil


Meal #3
Rice
meats
salad
Amino acid


Meal #4
2 can tunafish
4 slice of whole wheat
Banana/apple
1 cup skim milk


Meal #5
MRP


Meal #6
Salmon Fish
Sweet potato
broccoli
Amino acid
ON Protein shake on skin milk Before Bed!

Second, I work out 3 time a week (lift weights) and 2 cardio, so 5 days a week!

Please help me! thank you!

 

[Guinness5.0]

Adding mass means caloric excess (eating mroe than you burn). If you aren't gaining any weight, you aren't eating enough. Simple physics.

What does your program look like? You may want to read young_squatter's log b/c he's gotten a program from a highly respected strength coach for adding size to new lifters. Def. worth a look.

 

[king1199]

Mondays:

Flat bench (4*12)12,10,8,6
Incline Dumbbell Press (4*12) 12,10,8,6
Cable Crossover (3*12) 12,10,8
Incline Dumbbell Flyes (3*15) 15,15,15

Seated Dumbbell Press (4*12) 12,10,8,6
Side Lateral Raise (4*12) 12,10,8,6
Seated Bent Over Rear Delt Raise (4*12) 12,10,8,6
Dumbbell Shrug (3*15) 15,15,15

Bench Dips (3*20) 20,20,20
Lying Triceps Press (3*10) 10,10,10
Standing Bent-Over One-Arm Dumbbell Triceps Extension (4*10) 10,10,8,6

Tuesday

Cardio for 30 min


wednesday

Wide-Grip Lat Pulldown (4*15) 15,12,10,8
Underhand Cable Pulldowns (4*15) 15,12,10,8
Seated Cable Rows (4*15) 15,12,10,8
One-Arm Dumbbell Row (4*10) 10,10,8,8

Close-Grip EZ Bar Curl (4*15) 15,15,12,12
Seated Dumbbell Curl (4*10) 10,8,6,5
Preacher Curl (4*12) 12,10,8,6


Thursday

Cardio for 30 min


Friday

Right now i'm doing same as monday, but i want to do legs!

 

[MsBeverlyHills]

your volume is way too high. I would cut out all the cable work & only use free weights- something like this-
Monday-
Flat Bench
Incline DB press
Flat bench db flyes
Dips
Skullcrushers
French Press

Wed-
Bentover rows
chins
shrug
bb curl
inlcine db curl
hammer curls

Fri-
squat
lunges
stiff leg deadlifts
BB overhead press
db side aterals
db front laterals