Lifting and Calories

[InsaneDynasty]

I am 6'2 1/2" about 190lbs, I have been on this type of lifting schedule for about 2 months and I have seen good strength gains, but not too much in the form of noticeable muscle growth. I had been taking in way too little calories, but have upped them to this meal plan:

Meal 1:
about 120kcal egg whites (120), 1cup oatmeal (300), multi-grain eng muffin w/natural PB (about 250) (670)

2: Protein bar 32g protein (320), almonds (200)

3: turkey&swiss (200), GoLean Natural cereal (200)
Workout
4: Creakic, Protein & Banana shake (240)

5: Grilled Chicken or Tuna / sometimes Salmon or Swordfish (200-250) / (400-600), asparagus or other veggies (100)

6: varies- possibly PB on whole wheat, GoLean, almonds, turkey.

Usually between 6-8 meals a day, some protein snacks in between

I have been TRYING to take in 4000kcal/day, there are no "cheat meals" either or junk food because I am kind of a health freak :hello:, any input on what I should add/subtract from my diet or calorie number in order to ensure maximum muscle gains with little fat% increase (not sure of my current fat%, but from my composition I'm estimating 12-15%)

My workout:

Mon-Wed-Fri (Chest & Upper Back & Arms)
Bench Press supersetted w/ Pull ups
BP- 10x195, 8x215, 6x225, 2-4x235, 1-2x245
PU- 4x10 (20-30 lbs weighted)

Seated Fly's supersetted w/ Seated Rows
Fly- 4x8 @ 180-190
Rows- 4x8 @ 150-180

Dips Supersetted w/ Abs (weighted incline situps/single leg V-ups/Roman Chair leg lifts etc)
Dip- 4x8 (weighthed 20-30 lbs)
abs- varies

Bicep curls Supersetted w/ Tricep Pulldowns
B- 4x8e @ 40
T- 4x10 @ 190-200

Tue-Thu-Sat (Legs & Lower Back & Shoulders (I'm a pitcher so I cannot do overhead lifts, I also had surgery on Rot. Cuff so am limited in shoulders)
Squat Supersetted w/ Abs (weighted incline situps/single leg V-ups/Roman Chair leg lifts etc)
Squat - 4x8 @ 350
abs- varies

Dead Lift Supersetted w/ Seated Calf Raises
DL - 4x8 @ 250
C- 4x12 @ 200-220

Leg Curls Supersetted w/ Leg Extensions
2(4x10) @ 150 in succession

Split Squats Supersetted w/ Shoulder Shrugs
SS- 4x8e @ 60-80lb dumbells in each hand.
Shrug - 4x15 @ 135

Rot cuff exercises (int rot., ext rot., front raises, scaption, inv. scaption)

____________
any advice on workout or Nutrition would be greatly appreciated!

[jpw204]

The posts following this one are going to go something like this.

Eat More!

Do Rippetoe's.


And I couldn't agree more.

[Tom Mutaffis]

Consistent 4,000 calories should help you to pack on some good mass.

I don't know how much I like the workout split; you might want to research some others on here and maybe try something that will enable you to rest your muscles more and only train each bodypart once per week.

[cphafner]

What you posted is only about 2200-2500 calories. You will have a tough time hitting 4000+ calories eating super clean. Nothing wrong with "dirtying" up your diet a bit.

[InsaneDynasty]

Consistent 4,000 calories should help you to pack on some good mass.

I don't know how much I like the workout split; you might want to research some others on here and maybe try something that will enable you to rest your muscles more and only train each bodypart once per week.

I agree that I need to change the workout up a bit, but I haven't understood a couple things maybe you guys could help out with

Besides more rest time, what does working each part 1 time per week do more for me than working each part 3 times per week? would it be beneficial to do a full body Mon Wed Fri and do some sprint/intervals on off days? and lastly how much cardio can/should I do in order to not lose the mass I'm putting on yet make it as clean as possible

thanks,

and in regards to dirtying up my diet, I would do that, but classes on nutrition have made me pretty OCD about healthy eating :indian: (<-thanksgiving dude?). I'm just planning on really upping the portions at certain points in order to establish 4000 cal on w/o days, 3000 on non.