Need some pointers please...

[mkcay7979]

ok I'm 28 6.4" 230 with 15%-18%BF I have been working out off and on for the last 10years in the last 2 years i have been really consistent with at least 2 to 3 days a week...
this is the work out i have been doing the last 60days and I feel great

day1
10min cardio
4 sets/bent-over row + bench press
3sets/lat pulldown + incline press
3sets/upright row + decline press
3sets/pullovers
2sets/crunchs (done until failure)
2sets/reverse crunch d.u.f

day2
10min cardio
4sets/seated shoulder press
2sets/front raise
2sets/lateral raise
2sets/bent-over reverse raise
3/biceps curl + seated triceps ext
2/hammer curl + lying triceps press
2/reverse curl + tricepspushdown
1/twisting crunch d.u.f
1/twisting leg thrust d.u.f

day3
10 min cardio
4/lunge + squats
2/reverse lunge + front squats
2/good morning + side lunge
3/leg curls + leg ext
2/standing calf raise + seated calf raise
1/crunch d.u.f
1/side raise d.u.f.

day 4
30 min low-cardio

day 5
OFF

day 6
30 min low-cardio

Is this a good work out to keep doing when I start my cycle?
I wan to put on lots of mass I have all ways have a hard time puting on mass I get stronger and I can feel it but can see it to much.

This is every thing I have for a cycle 1 test 300/1 deca 300/1 tren E 250/1 winny 250
I'm not going to use all of this my first cycle

if any one can give me some pointers I want to get the most out of my cycle ...thanks

[mkcay7979]

O yea,,,
my diet is good
I try and get 4 to 6 meals a day

I go to the gym at 6:30am

1/protein shake before work out

2/protein shake right after work-out

3/9am 3 eggs and toast

4/12pm 1 can tuna 1 slice bread some fruit

5/3pm protein shake

6/6pm chicken and rice and vegys

7/9pm protein shake

[-DedicateD-]

how many calories are you consuming throughout the day?

being 6'4 230, i find it very hard that you will be able to MASS UP with that diet...i can look past your first 2 meals assuming u have some carbs or other small food with your first 2 protein shakes to make them pre-workout and post-workout shakes and not just protein...

but your going to really need to up your calories in meal 3-7 and replace the 2 other protein shakes with meals...

if you havnt already take a look at the diet forum, you dont need to create a spreadsheet like some members but you really need to figure out a better diet so you can gain when you cycle

[mkcay7979]

DedicateD,,,thanks i will check the diet forum out ...
how do you think the workout plan looks ?

[AandF6969]

Workout plan looks like you could lift an additional 1-2 days per week IMO. Especially if doing a cycle.

Your diet needs a lot of work dude... impossible to gain muscle on a diet like that. Not enough calories, too many shakes, etc. Post it up in the diet forum.