Gain estimates welcome

[trainfreak]

right ill get straight to the point, im 19 years old and weigh 160 pounds, been training for two years but havent until now been serious about bodybuilding. heres my new bulking program

Day 1: Chest and Tri's


Flat Bench - 4x 15,8,3,2
Incline DB Press - 3x 8-12
Incline Bench - 3x 6-8
Chest Flyes - 4x 10-15 w/ no longer than a 30 second break.
Pressdowns - 3x burnout as heavy as you can go
Skull Crushers - 3x 8-10
Single Arm Pressdowns - 3x 10-12


Day 2: Back & Bi's


Deadlift - 4x 12,10,3,2
Pulldowns - 4x 15,10,8,6
Mid-Rows 4x 6-10
High-Rows - 4x 6-10
Pullovers - 3x 8
Curls - heavy 3 sets burnout
Hammer Curls - 4x 8-15
Single-arm Preacher Curls 4x 6-12



Day 3: Legs:


Squats - 4x 10,8,6,15
Leg Press - 4x 50,25,15, burnout
Leg Extensions - 4x burnout
Leg Curls - 4x burnout
Single Leg Lunges - 3x Burnout 15 reps hold 15 seconds, continue w/ 12 reps, 10 reps, 7 reps
Dumbell Step-ups - 3x 15,10,8



Day 4: Shoulders & Traps:


Military - 4x 15,10,8,8
DB Military - 3x 8-10
Side Raises - 4x Burnout
Change weight Front Raises - 4x Burnout
Change weight Rear-Delt Machine - 4x 10-15
Rear-Bar Pulls - 3x 10
Heavy Shrugs 4x burnout

(I train monday, wednesday, friday and sunday)

Right anyway onto my diet.

Im taking around 300 grams of clean protein a day along with 3 protein shakes includind a pwo cyclone shake(creatine, glutamine, hmb) so overall protein intake is about 400 grams per day, carb intake is about 400 grams and my fat intake is about 100 grams, i supplement with multi vits and fish oils and the creatine etc is in my pwo shake.
This diet and training regime comenced last week and i was wondering how quick you guys thought it would be before i started seeing gains, feel free to tweak it about a bit and any advice would be much appreciated. nice one. ps yes im a hardgainer

[bigsd67]

protein is way too high IMO if you weigh 160 then you probably will only need 200-250 grams per day. I would up your carbs. Also unless you truely think you are a hard gainer, which is rarer than most think, you may be eating too many calories over all. I would start with 3000-3500 to see what happens.

[IBdmfkr]

I would have to see the rest of your diet to make a comment, but 300g protein is easy to get with 3 shakes. Drop the shakes except for your PWO shake and replace them with 6oz portions of meat and a good low GI carb source.
I was 160lbs at one time and was making the same mistakes as you, fix these mistakes and you'll grow much quicker. Drop the supplements and learn how to eat.