Help a newbie out??? (routine/diet)

[samurai0550]

Hi, I like some feedback on my workout routine and diet..
I weigh 152lb 17.2% BF ; working out 2 months consecutive now with goal of being 170lb at 10% BF.. benching 300, squating 400 (currently at 230 bench and 250 smith squat both using one rep max calculator) hopefully by next summer

test 500mg/wk 3rd shot today. no effects so far
Nolva on hand
Clomid PCT

Workout:EOD
Day 1: Chest/Biceps
Barbell bench 6-10reps X 3 sets
Dumbell bench 8-10 x 3
Incline pec flies 8-10 X 3
BB Bicep curls 6-10 X 3
Incline DB Bicep curls 8-10 x 2

Day 3: THIGHS/ABS/ Lowerback
Hamstring Curls (lying) 8-10 X 3
Smith Squats 6-10 x 3
Incline Leg press 8-12 x 3
Machine Ab Crunches 8-10 X 3
DB Oblique Bends 8-10 X 3
Back Extensions 8-10 X 3

Day 5: Back/Calves
Chin ups 8-10 X 3
Lat pulldowns 8-10 X 3
Seated Rows 8-10 X 3
Bent over rows 8-10 X 3
Standing Calve raises 8-12 X 3
Seated Calve raises 8-12 X 3
Shin curls 8-12 X 3

Day 7: Shoulders/Triceps/Forearms
Shoulder press 6-8 X 3
Lateral Raise 8-10 X 3
Rear Delt raise 8-10 X 3
Lying Tricep Ext. 6-10 X 3
Cable Pushdowns 8-10 X 2
Forearm Curls 6-10 X 3
Forearm Extensions 6-10 X 3


Diet: 2500 Cal. 6-8 meals
1g/lb Protein (150g) only from egg whites, milk, whey, tuna and chicken
1300 cal. carb.. mostly starches.. oats, rice, pasta, wholeweat bread
600 cal. fats mostly from milk and carb foods..

typical day
Breakfast.. 2 cups oats (60g carb) glass of milk, 30g whey protein
2nd meal: 2 whole eggs, pita bread (30g carb)
Prework out meal: 1/2 can of tuna, orange juice
Postwork shake: 1 banana, 1 glass of milk, 40 gram whey protein, 1 bagel
5th meal: 2 slice bread, 1/2 can of tuna
6th meal: 1 bagel, glass of milk
Last meal: 1.5 cups pasta, 3 chicken legs.

plz help a newbie out and critique my routine/diet..

[elpropiotorvic]

I havent done any cycles, but i have read in a lot of forums that u should try running a cycle after your bf is below 12%....I dont wanna sound discouraging or anything i applaude the fact that you have a long term goal but one thing that worked really well 4 me was getting that long term goal translated into short term goaLS and thats very rewarding, motivation etc... As far as your routine...Im not sure if you are going to achieve those lifts with your current routine, maybe you want to try a power routine, but in that aspect i dont think i should critisize cause im doing your same numbers xcept i dont use the smith machine but i weigh 176......not impressive lifts but ill keep working on them

[ray0414]

that diet wont work, u need more real food. eat chicken breast not chicken legs.

[tjpatrick1987]

thats already a huge bench at 230...being 17.2% body fat isnt exactly good shape... im 152 at 6'1 and only bench 165 and i train like a maniac

[Dias_x]

jump to 4000 calories per day by making your meals a bit bigger.
1/2 can of tuna and 2 pita bread i wont considerate a full meal.
You can add in your diet some olive oil,honey,salmon[can],chicken breast as Ray said instead of chicken legs,cottage cheese [ dark meat is not the best choice in any diet specialy if now that you need protein]
You should not have any problem riching your goal of gaining 18 pounds