Critque my workout

[CONsis10c]

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

[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.

[CONsis10c]

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.

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

[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.......

[CONsis10c]

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.......

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

[michael tyson]

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.......

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?