I could design any eating schedule based off percentages of macronutrients, total calories and recommend what foods to eat to do it, but you can find that stuff easily on ef in the diet/nutrition section I believe and you probably already know most of that.
As for your routine I would not train 5 days in a row, but that's me.
Keep in mind you are building up muscle outside of the gym and tearing it down in the gym.
I think you would be better served using a monday/tuesday---thursday/friday or thursday/saturday routine. Basically lift 4 days a week.
Everyone's recovery ability and exercise tolerance is different. On a light dose of roids I can handle 4 days of heavy training a week np. I'm sure I could handle 5 days if I wanted to, but I don't. Off roids I can do 4 days ew, but sleep and diet has to be totally spot on and I do alot better with 3 days a week.
If you think you can lift 5 days a week off roids and still make viable progress then more power to ya bro.
As for the exercises I think most of your choices are good. If I was going to design an absolutely basic bodybuilding program these are the exercises I would use:
Barbell squat
deadlift
leg press
stiff-legged deadlift
calf raise
bench press
decline dumbell bench alternated each week with---
incline dumbell bench
standing barbell press
side laterals
dumbell or barbell row, maybe alternate each week
chinups/pullups or pulldowns if too heavy/weak for real deal like my fat ass lol
power shrugs or power cleans
barbell curl alternate each week with dumbell curl
strict cable pressdown
close grip bench---prolly alternate with the decline/incline dumbell bench
wrist curls
situps, leg raises, light high rep sidebends
That's about it. That's around 4 exercises per day. That's just the basic list that I think would give a pretty solid bodybuilder development and is mostly compound lifts. Things like rear delt flyes, leg extensions, dumbell flyes, lunges etc can be added in later for detail or during a cutting phase, but for bulk building they are pointless imho.
Obviously if I was making a powerlifting program it would be abit different with 45 degree backraises thrown in and heavy sidebends and things that focus on powering up the big 3 lifts, but you get the picture.
I'm not a fan of redundancy in lifting. I used to be on the extreme side of undertraining from reading alot of Mike Mentzer and HIT training books/articles after getting nowhere from a solid 3 years of massive overtraining in high school while also doing all the wrong/not important lifts.
Then Madcow2 when he used to be on this forum introduced me and alot of other guy's into real training ie. basic periodization and 5x5 style programming.
Now I don't have a problem doing multiple exercises per body part, but I don't like doing more than about 2 exercises per body part. Sets I still like the old 3x8-10, but depending on the bodypart I might prefer to get more volume for that specific bodypart. Like back I may only do rows and pulldowns, but I'll do 5 sets for each exercise. For leg press I prefer sets of 15-18 reps and 4-5 sets to get volume in.
I guess I would consider myself a moderately low volume guy now. I'm not 1 set only per bodypart nor do I believe a bodypart can only be trained once a week or less, but I certainly don't believe in excess volume or pointlessly doing more exercises than is required.
I've read some of Dan John's work(very well known strength coach and lifter) and he often talks about just doing 3-4 exercises per workout. That's pretty much how I feel. Leg day for me is squats, leg press and maybe calf raises if I'm not strictly focused on a powerlifting style program.
Chest day is basically push day, bench, decline or incline or close grip, basically I prefer to alternate between the 3 and then a very strict cable pressdown for isolation and to get a good burn. That's 3 exercises. Bench would likely be 5x5 on a volume day or 1 top set of max reps. The assistance bench move aka decline/incline/closegrip would be done for probably 3 sets of 8-12. Less weight and done strictly. The pressdown 4-5 sets of 8-12 done super strict.
I don't do certain exercises because I have hurt myself doing them. Behind neck press is one of them. All it takes is to let one side of the bar stray back a tad too much when lowering the weight to injure your rotator cuff. I know this because I did behind neck presses for nearly 2 years in high school and then one day on the 3rd set I was getting tired and got a little loose and lightly injured my shoulder which stopped me from pretty much lifting altogether for about 6 weeks and ever since I still feel uncomfortable doing them so I don't.
This is just my opinion and I would change things depending on goals, but this is my general outlook on things.
You know what to do Glad. Make it happen. Your program overall is pretty decent imo except for some redundancy like behind neck press+dumbell press, but that's just my opinion. You'll be a solid 225lbs and look good at that weight. Just give it time and hardwork. Keep getting stronger and up the total calories.
You're a fuckin youngbuck. Powerlifters and even bodybuilders provided they don't run into any major setback often "peak" in their late 30's and early 40's so just keep on truckin.
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