Some catching up to do

[Stevie2929]

Thank for your replies guys...

Im currently on a 3 day split :

Monday - Military Press, Upright Rows,Side Laterals, Rear Laterals, Triceps Push downs, Close Grip Bench
Wednesday - Squats,Leg Press,Leg Curls,Leg Ext, Calf Press,Standing Calf Raise
Friday - Bench Press, Incline DB Press,Lat Pulls,Seated Rows,Barbell Curls, Incline Twist Curls

In doing 2 warm up sets followed by 3 working sets each exercise, training heavy as i can get to 12 reps, when I can do more I increase the weight ATM no cardio

Typical days eating: Breakfast 7.30 Porridge Oats plus 2 scrambled eggs /10.00 Protein shake /1pm Chicken or Tuna with Rice/ 3pm Protein Shake/ 5 pm Chicken sweet potato or Rice/ 9pm Protein shake. I normally train at about 9am so my shake at 10am is PWO. I also supplement with flax oil, a good multi and Glucosamine daily.

BTW Im a shortass at 5ft 6 inches, I currently weigh 160lbs, BF 21% ( im what a lot of people would refer to as skinny fat)

Any advice greatly appreciated, thanks

Stevie

[gbrice75]

Tough to advise when we don't know what direction you're looking to go in. Obviously you want to drop bodyfat, but what are your goals? Do you want to be huge, or just 'in shape'?

Pics would be very helpful so we know what we're working with. I would definitely change up that routine but i'll save it for future comment.

PS - drop the flax and supplement w/ fish oils instead. Flax is NOT a great choice for an EFA, despite popular opinion.

[Stevie2929]

Thx gb,

So I would be better to go with a fish oil like Cod Liver?

I'm looking to gain as much size as possible, Im pretty narrow in the shoulders so Im looking to add a lot of width there, while toning up my mid section.
I will post up some pics as soon as I get a chance.

What about my diet? Do u think I need to change it as well as my routine?

Much appreciated

Stevie