hey guys, i started lifting almost two months ago. im a pretty skinny person, 5'9" and used to weigh around 133lbs. Since then, ive gained about 15lbs, which i thought was great! now i just want your opinion how i do my routine/diet. I saw this routine in the sticky, and i think its perfect :tu:, havent tried it yet cuz i got the flu and havent been able to go to the gym. How long should i give my body to rest after it goes away? anyways heres my routine/diet:

Workout:
Day 1: Chest/Triceps

flat bench press
3x10

Incline bench
3x10

weighted dips
3x10

close grip bench press
3x10

cable tri extension
2x10
Day 2: Legs/calves

Squats
3x10

leg press
3x10

legg curls
3x10

standing calf raises
3x10
Day 3: OFF or cardio/abs

Day 4: Back/Biceps/forearms
pull-ups
3x10

one arm dumb bell row
3x10

bent over BB row
3x10

standing bar bell curls (EZ bar)
3x10

standing reverse hammer curls (fore arm)
3x10

seated fore arm curls (forearm on leg)
3x10

close grip pull ups (chin-ups)
2x10

Day 5: OFF or cardio/abs

Day 6: Shoulders/traps

Military press
3x10

Side lateral raises
3x10

DB shrugs
3x10

Day 7: OFF or cardio/abs

Diet:

7:00 am: 1/2 cup of milk with 1/4 cup of cereal, one banana.

10:00 am: protein shake

1:00 pm: 2 chicken drumsticks (or 5 oz of chicken breasts) and a salad with fat free dressing

3:00 pm: 1 cup of oatmeal/ 1 medium apple, 5 oz of grapes, one banana

6:00 pm: 1/2 cup of beans with 1/4 cup of rice

8:00 pm: work out til nine.

9:00 pm: ham sandwich (wheat bread) (i know this may sound late but i usually go to sleep at 12 am :D) and a protein shake


Anyways i would really appreciate any suggestions in my diet or workout. also, Im trying to get my back bulked cuz i havent worked it as much, so are the exercises listed above good enough for it? Thanks again. :d_biggrin

anyone??

your workout looks solid.

if you are trying to gain size then i would suggest eating more. i dont know your stats, but it seems more like a cut.

just keep tweaking it till you have something you like. it took me about 6 weeks to come up with something that would work for me.

yeah thats what i was thinking. yeah i like the routine, works for me perfectly. but like you said i should eat more, thanks for your reply:)