Critque my workout

I am trying to build mass and gain weight. I THINK my diet is check, but i still can't seem to gain mass. Please offer any advice to put on some more lean mass.

Here on some stats:
6'1"
240lbs.
12-13% body fat
On week 10 of my dbol and tes c cycle (first cycle btw)
1-14 weeks Tes C
1-5 weeks dbol

Current Diet and Workout Routine
meal1 (7:30am): 5 egg whites, 2 whole eggs, two pieces of whole wheat toast
P: 40 C: 37

meal2 (9:30): about 6 oz. of chicken, 1/4 cup of rice
P: 35 C: 36

meal3 (10:00): some oats and tea (Pre-workout)
C: 20

meal4 (11:00): baked fish and 1/4 cup of rice
P: 35 C: 36

meal5 (1:00): protien shake with banana and oats
P:35 C: 35

meal6 (3:00): can of tuna with veggies, 2 scoops of peanut butter
P:35

meal7 (5:00): 6 oz. of baked chicken and some rice
P:35 C:36

meal8 (7:00): Some beef or grilled chicken and rice
P:40 C:40

meal9 (9:00): can of tuna and some milk
P:35

My Current Workout:

day1: chest, back (14-18 sets for each low reps)
day2: legs (14 sets)
day3: shoulders, traps (14-18 sets for shoulders, about 8-10 for traps
day4: arms (14 for bi's, 14 for tri's)
day5: rest

then repeat

I wouldn't do chest and back on the same day, back is a big group of muscles and I can't see how you can give it 100% after working hard on chest. Also looks like you are overkilling arms. Traps don't need 10 sets after shoudlers. Less is more.

I think lack of rest is a problem too.

Quote:

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Originally Posted by kaberle_15

I wouldn't do chest and back on the same day, back is a big group of muscles and I can't see how you can give it 100% after working hard on chest. Also looks like you are overkilling arms. Traps don't need 10 sets after shoudlers. Less is more.

I think lack of rest is a problem too.

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So I should drop the sets a bit and add a back day:
day1: chest
day2:back
day3: legs
day4: shoulders, traps
day5: arms
day6: rest
day7: rest


What about my diet? any suggestions

You can add a rest day inbetween lifting days like 2 on 1 off 3 on 1 off instead of taking 2 straight days rest if you wish, example:

day1: chest
day2:back
day3: rest
day4: legs
day5: shoulders, traps
day6: arms
day7: rest

As for your diet, how many grams of macro's are you consuming? You are 240lbs so you need at least 240-360 grams of protein per day if lean mass is your goal.......

Quote:

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Originally Posted by kaberle_15

You can add a rest day inbetween lifting days like 2 on 1 off 3 on 1 off instead of taking 2 straight days rest if you wish, example:

day1: chest
day2:back
day3: rest
day4: legs
day5: shoulders, traps
day6: arms
day7: rest

As for your diet, how many grams of macro's are you consuming? You are 240lbs so you need at least 240-360 grams of protein per day if lean mass is your goal.......

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its somewhere between 240-260 grams of protein a day. add more? that workout looks good btw i'll give it a try thanks

Quote:

---

Originally Posted by kaberle_15

You can add a rest day inbetween lifting days like 2 on 1 off 3 on 1 off instead of taking 2 straight days rest if you wish, example:

day1: chest
day2:back
day3: rest
day4: legs
day5: shoulders, traps
day6: arms
day7: rest

As for your diet, how many grams of macro's are you consuming? You are 240lbs so you need at least 240-360 grams of protein per day if lean mass is your goal.......

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is it really good to work your triceps(arms) the day after you workout your shoulders? that will be hitting your tri's hard 2 days in a row wont it?