help me with my workout and nutrition

[bigcwithane]

height-5 10
weight-180
bodyfat-15-18%(use a scale)

i do this surge diet it requiers you to eat you matneince for 4 days than the 5th day you double your calories

i eat 2550 255g protein 255g carb 56g fat, i also eat 7 meals a day about two and a half to three hours apart

im trying to build more muscle i used to play football and was fat started eating healthy and ended up not playing football anymore but continued to lift heavy than i stopped lifting heavy just did like three days a week with bull**** dumbells in my basement (poor choice) and cardio. but now i go back to the gym and lift heavy 4 days a week and do cardio 3 days a week for 30min in the am

my workout it
mon.chest/shoulder/calfs
tues.back/traps/abs
wend.off/cardio
thurs.legs
fri.arms/abs
sat.off/cardio
sun.off/cardio

i would just like some of your guys opinions on what i can do better than i am
tues.

[jypoll]

well for a start you are eating 2600 cals a day, i have similar height and weight 6'0" 190lbs 15% i try to eat as much food as possible, my goal is 4000 cals a day and i cannot gain weight, for attempting to gain weight i would suggest 1.5-2x carbs than protein. maybe try 300g protein and 400-500g carbs per day, as for your workout split i dont know your goals and sets and exercises so i dont have an opinion, i just suggest, EAT, EAT, EAT!!

[Damienm05]

Post a more detailed routine for help in this forum.

For help on your diet, post it in that forum.

[bigcwithane]

My goal is too gain lean mass because my body fat seems a bit high I don't want to gain anymore fat

[LeroyB]

DIET: Sounds like your sorta carb cycling, or going for that effect.
You should look into it proper and you might get even better reults.

Workout: Based on your Diet I would assume you are bulking? No other reason to pump your calories that much. But Diet is a different thread, far as your work out nothing wrong there.

mon.chest/shoulder/calfs
tues.back/traps/abs
wend.off/cardio
thurs.legs
fri.arms/abs
sat.off/cardio
sun.off/cardio

Looks like a solid spit. I would even say you could leave abs out of back day and do them once a week.

What are your goals? Why are you working out?

[BJJ]

Age?