Pritty fair questions I'll answer
Stats
Height 5.10
Age:20
bodytype:ectomorph
bodyfat: not sure i believe around 10% ,ill be posting a pic so you can see
Time training: I've had to stop for many reasons over time so seriously training around 1 year-1.5 year; but having interest, reading, learning about bodybuilding would be about 3 years.
Weight: 150lb (Began at 120lb)
Goal: to weight 175lb with atleast same bf% i have today or leaner.
Diet
Before starting Id like to state many things in my meal plan will not be as non processed as it should for example eating white rice instead of brown, not always will chicken be all breast abit of it will be maybe wings or other parts, etc you will yourself; The reason for this is my limited options and budget; My budget is enought for paying my monthly gym bill, post workout shake and only have leaft enough for emergencys (thast like 20-30$ leaft only). My parents kind of help me budget discent meals I hhave in my diet but i cant really ask for too much like example teh brown rice, im not the onyl who eats on home. I know, I know Im 20 why dont I get a discent job?you might ask; the reason is that my college goes to tough on me to have time for a job so pritty much imagine yourself if this was your case, when you were maybe 15 years old or so and you began to lift tht maybe you asked them for a whey prot shake or so and they migh be like "what 30 bucks + for that powder?" and pobably said its a waste of time and money; most parents dont understand and wont since bodybuilding is full if misconceptions and ignorance from the public; maybe all this ups and downs will not turn me into a super muscular guy but i believe its possible to reach my 175lb goal without loading myself with pritty discent and afordable things. So anyways this is what I came up with and the pic of myself today.
The pictures
Attachment 116431 Attachment 116432
**I do alot of walking to college,gym and whereveer ineed to go so i tend to use alot of calories so i tend to keep my carbs and fat a little high, so i use gainer shake (g-mass) which is the most afordable and good quality post workout suplement i know; its a 15lb bag which lasts a month and a few days and costs about 62$, maybe you will say pure whey is better but the problem with taht is ill have to add the extra carbs, fat to ti which will make thigns really difficult, + pure whey is more expensive it cost aound 85$ a 10lb bag (not even 15lb) and we usualy belive gainers are more expensive but its actually only 6 cents , beside taht i have to buy the carbs ill sue myself which would have to be either oat or a carb suplement and a whole month of any of these will be very expensive maybe up to some extra 30$!. Also many will say this will make me get fat rather than gain lean muscle,I have used many different sites and aplication to see how many calories i need; in average atleast 4000+ calories to gain weight so it not very probable it turns me into a sumo or so.
Macros: calories/fat/carb/prot (grams)
7:00am 2 scoops G-mass/1.5 cup oat/ 3 tbs fish oil
1705g/60g/228g/73g
8:00am GYM!
10:00am 2 scoops G-mass + 3tbs olive oil /2 ozturkey (i put olive oil in this shake to add some more fat to my diet)
809/47/74/43
1:00pm 1 cup white rise/ aprox 3-4 oz chicken/beef/fish/turkey may vary between these 4
455g/10g/53g/35g
3:00pm 1 cup white rise/ aprox 3-4 oz chicken/beef/fish/turkey may vary between these 4
455g/10g/53g/35g
7:30pm 3 oz chicken
140g/3g/0g/26g
10:00pm 3 whole medium eggs (only eat them on workout days to becasue of the cholesterol; i may replase in other days with either cottage cheese or turkey)
195g/13g/1g/16g I actually wanted to make something better here but, This a in between clases meal so i only have 5 mintues to eat so thisi s the quickest meal to eat i could take to college
12:00pm 2 scoops G-mass/oat/ 1 cup milk
1497/28/240/81
Workout
I tend to do 8-12 reps no less or more with as much weight i can handle, usually i do reverse pyramid which has worked really good for me but i vary the style and routine about every 2 months.
My rest time is 1 minute per set complete and 2 min afetr each exersise completed.
My average time in the gym is 1 hour and 10 mins.
Monday: Chest/Triceps
4 sets of dumbell Bench Press, 8-12 rep
3 sets of Incline bench Press, 8-12 reps
3 sets of pec deck, 8-12 reps
3 sets of Chest Dips 8-12
3 sets of cable pushdown, 8-12 reps
3 sets of barbell extension, 8-12 reps,
Tuesday: Back/biceps
4 sets Pullups (1st rep body weight only the other 3 Igold dumbells in my legs for extra weight)
3 sets T-bar row
3 sets wide pulldown (with machine instead)
3 sets seated cable row
3 sets Uni preacher curl
3 sets Cable curl
Thursday:Legs/Calves
4 sets of Squats
3 sets of Leg Extensions till failure
3 sets stiff leg deadlift
3 sets of Leg press
3 sets decline calf raise
Friday: Triceps/Shoulders
4 sets of cable pushdown, 8-12 reps
3 sets of barbell extension, 8-12 reps
3 sets of Chest Dips 8-12
3 sets Lateral Raises
3 sets Barbell shrug
3 sets Millitary press
3 sets cable crossbody raise
Lol im expecting a bunch of crittiques but I'll happily listen to them all, thanks for the help.