I've been reading the stickies and other threads and I think I've got a good plan put together and I'm looking for some critique. I am looking to bulk up.

Some background....I am 24 y/o, 6'2" 180 lbs. I have always had a really hard time putting on weight. I've been lifting weights since I was about 16 or 17 and I have good definition, but I've never really put it together with a good diet as well. I usually try to eat fairly healthy, but I haven't been eating enough.

Here's a list of my grocery list:
- chicken breast
- fruits/vegetables
- turkey sausage
- frozen fish
- carrots
- tuna
- multigrain bread
- yogurt
- cottage cheese
- salad
- brown rice
- oatmeal
- sweet potato
- natty pb
- olive oil
- flax seed
- walnuts/almonds/pistachios
- baked beans
- oj
- milk
- pasta
- steak
- shrimp
- eggs/whites

I'm going to aim for about 3600 calories a day using these foods. Do you think that is enough? I'll be supplementing with whey protein and maybe a multi-vitamin. I don't have the exact diet yet, but I'll see if I can follow the 40/40/20 rule or 50/30/20. Also, there are a few things I don't really want to give up. I like to drink mochas so I'm going to try to come up with a replacement, maybe with a chocolate flavored protein, espresso, and milk, but I'll have some regular mochas I'm sure. Also I like to have pizza once a week. Will this interfere with my gains? I'm not worried at all about putting on too much fat because my body simply won't do that. Whenever I eat crap it gets, well, crapped right out.

Then, here are my workouts:

Day 1: Chest/Tris: Bench, DB Flies, Incline, Cable Extension, EZ Bar Extension

Day 2: Legs: Squats, Leg Press, Leg Curls Leg Extension
(I do calve raises several nights a weeek)

Day 3: Back/Biceps/Forearms: Low Row, 1 Arm Row, Lat Pulldown, EZ Bar Curl, Hammer Curl, Forearm Curl

Day 4: Shoulders/Traps: Military Press, Forward Raise, Shrugs, another Trap exercise (the one where you hold the bar below your waist with palms in and bring it up to chest level by extending your elbows out)


I will have 1 rest day and on the other 2 days I play basketball.

Thoughts? Thanks.

I'm going to aim for about 3600 calories a day using these foods. Do you think that is enough?
Yes.

Also, there are a few things I don't really want to give up. I like to drink mochas so I'm going to try to come up with a replacement, maybe with a chocolate flavored protein, espresso, and milk, but I'll have some regular mochas I'm sure.
Try protein powder with some coffee in it; Nitrean + Starbucks Breakfast Blend ... :drool:

Also I like to have pizza once a week. Will this interfere with my gains?
I wouldn't worry about it much especially if you're a hardgainer. Try it for a few weeks and see.

I've been reading the stickies and other threads and I think I've got a good plan put together and I'm looking for some critique. I am looking to bulk up.

Some background....I am 24 y/o, 6'2" 180 lbs. I have always had a really hard time putting on weight. I've been lifting weights since I was about 16 or 17 and I have good definition, but I've never really put it together with a good diet as well. I usually try to eat fairly healthy, but I haven't been eating enough.

Here's a list of my grocery list:
- chicken breast
- fruits/vegetables
- turkey sausage
- frozen fish
- carrots
- tuna
- multigrain bread
- yogurt
- cottage cheese
- salad
- brown rice
- oatmeal
- sweet potato
- natty pb
- olive oil
- flax seed
- walnuts/almonds/pistachios
- baked beans
- oj
- milk
- pasta
- steak
- shrimp
- eggs/whites

I'm going to aim for about 3600 calories a day using these foods. Do you think that is enough? I'll be supplementing with whey protein and maybe a multi-vitamin. I don't have the exact diet yet, but I'll see if I can follow the 40/40/20 rule or 50/30/20. Also, there are a few things I don't really want to give up. I like to drink mochas so I'm going to try to come up with a replacement, maybe with a chocolate flavored protein, espresso, and milk, but I'll have some regular mochas I'm sure. Also I like to have pizza once a week. Will this interfere with my gains? I'm not worried at all about putting on too much fat because my body simply won't do that. Whenever I eat crap it gets, well, crapped right out.

Then, here are my workouts:

Day 1: Chest/Tris: Bench, DB Flies, Incline, Cable Extension, EZ Bar Extension

Day 2: Legs: Squats, Leg Press, Leg Curls Leg Extension
(I do calve raises several nights a weeek)

Day 3: Back/Biceps/Forearms: Low Row, 1 Arm Row, Lat Pulldown, EZ Bar Curl, Hammer Curl, Forearm Curl

Day 4: Shoulders/Traps: Military Press, Forward Raise, Shrugs, another Trap exercise (the one where you hold the bar below your waist with palms in and bring it up to chest level by extending your elbows out)


I will have 1 rest day and on the other 2 days I play basketball.

Thoughts? Thanks.

One thing that stuck out was leg day. Get some hamstring work in there dude - RDL, goodmornings, pullthroughs etc

Edit: Didn't notice the leg curls but i would still include a more complex hamstring excercise, you will hit your lower back also with the excercises i listed above.

I'd get rid of the leg extensions in favor of romanian deadlifts for sure.

One thing that stuck out was leg day. Get some hamstring work in there dude - RDL, goodmornings, pullthroughs etc

Edit: Didn't notice the leg curls but i would still include a more complex hamstring excercise, you will hit your lower back also with the excercises i listed above.
He could add single leg squats with back leg elevated on a chair. Those are brutal on the hamstrings.:tucool:

I'd get rid of the leg extensions in favor of romanian deadlifts for sure.
What exactly is a romanian deadlift? I've been wondering this for quite some time.

What exactly is a romanian deadlift? I've been wondering this for quite some time.

Basically a semi-stiff leg deadlift, here's an explanation (http://orgs.jmu.edu/strength/Exercise_Technique/romanian_deadlift.htm).

I'm in much the same state as Dave in terms of height and weight and I too find it hard to put weight on. I have also recently cchanged my diet to include many of things Dave has mentioned. However, my current workout program includes:
Squats: 3x8-12
Incline DB Press: 3x8-12
BB Rows: 2x8-12 (switch grips every week)
Chinups: 2xmax reps (once you get 12 reps on both sets, add weight)
Military Press: 3x8-12
Dips: 3x8-12 (once you get 12 reps on all sets, add weight)
BB Curls: 2x8-12
Calf Raise: 3x8-12
Deadlifts: 2x8-12

This is achieved roughly 3 times a week with some cardio in between (cardio at the gym or football (soccer)). I feel that Dave's plan (with the changes people have mentioned) would be more beneficial.

I'm pretty ignoroant in terms of weight lifting at the moment although I am learning more every day through reading various articles and of course, this forum. But I'm still struggling to find a program I'm satisfied with.

Goals: improved fitness, more muscle and better stamina.

Thanks.

P.S. Good luck with it Dave.