Some mass gain advice

[crazycoolguy007]

I am 23 years old 5'7" and weigh 165-170 lbs. I want to gain more muscle mass and gain definition. is it completely impossible to do both at a time? My current routine is
Monday. Chest / back
tuesday. Legs
Wednesday rest
Thursday. Arms
Friday. Shoulders
saturday. Rest
Sunday. Soccer

On a usual day my diet is
breakfast. Protein shake plus oatmeal made with water not milk( I hate milk)

brunch. 3 whole eggs. Sometimes if I'm in a hurry a protein shake instead.

Lunch. chicken Sandwich with wheat bread, lettuce tomatoes, jalapenos, cucumbers, and mustard. Very little ranch too.

Snack. Apple with peanut butter or protein shake of I didn't already replace brunch with protein shake.

Dinner. Usually a skinny crust veggie pizza with chicken added no cheese. ( I work at a pizza place so this is readily available)

1 hr b4 bed. Protein shake.

I always take a protien shake after my workout which is usually after my snack. Along with some juice for the simple carbs.

Any suggestions for my desired goal? Critisism is welcome!

[polly56]

Yes you can do both at the same time... If your serious about gaining muscle you have to eat more, have 7 meals a day that will leave you stuffed, protein shakes arent meal replacements, their extra calories and protein with a meal. Use a calorie calculator to see how many calories u need a day and besure to reach ur requirements.

Remember Diet is just as important as your routine which you should probably post for us to look at...

goodluck

[sixxer]

Yeh, you're not eating enough.

Just from your stats given I'd estimate around 3000cals/day would be required. Lift heavy, lower rep range and you'll gain lean mass. Squat, press and pull and eat and you'll be on the right track.

[terraj]

I am 23 years old 5'7" and weigh 165-170 lbs. I want to gain more muscle mass and gain definition. is it completely impossible to do both at a time? My current routine is
Monday. Chest / back
tuesday. Legs
Wednesday rest
Thursday. Arms
Friday. Shoulders
saturday. Rest
Sunday. Soccer

On a usual day my diet is
breakfast. Protein shake plus oatmeal made with water not milk( I hate milk)

brunch. 3 whole eggs. Sometimes if I'm in a hurry a protein shake instead.

Lunch. chicken Sandwich with wheat bread, lettuce tomatoes, jalapenos, cucumbers, and mustard. Very little ranch too.

Snack. Apple with peanut butter or protein shake of I didn't already replace brunch with protein shake.

Dinner. Usually a skinny crust veggie pizza with chicken added no cheese. ( I work at a pizza place so this is readily available)

1 hr b4 bed. Protein shake.

I always take a protien shake after my workout which is usually after my snack. Along with some juice for the simple carbs.

Any suggestions for my desired goal? Critisism is welcome!

I think u can do both in adding mass and leaning out at the same time. As the other fellas said diet is key.

With your split....are you doing deads and squats? I guess not with leg the day after back..

Hows this split look to you-

Chest/bis
legs
off
delt/tri
Back
off

This would allow u to get the big compunds in the spilt, which with your stats is what you need. Lol, u will need more food then Bro.

[t-gunz]

^^^^i like the split.

add some abs work in there too. maybe on back day. as legs works your abs nicley

[crazycoolguy007]

What I was originally doing was on Monday I'd follow the p90x chest and back workout which I kinda liked but doesn't do much for the lower back. I'd add stiff leg dead lift to my leg workout cuz it seems to be a good workout for my hamstrings to. I'd add some back extesions with that. But I will definitely give ur suggested routine a try plus add some more food. Should I incorporate cardio to reduce body fat? If so when?

[terraj]

What I was originally doing was on Monday I'd follow the p90x chest and back workout which I kinda liked but doesn't do much for the lower back. I'd add stiff leg dead lift to my leg workout cuz it seems to be a good workout for my hamstrings to. I'd add some back extesions with that. But I will definitely give ur suggested routine a try plus add some more food. Should I incorporate cardio to reduce body fat? If so when?

I would say yes to cardio, PWO 30-40 mins at a steady rate.

[polly56]

What I was originally doing was on Monday I'd follow the p90x chest and back workout which I kinda liked but doesn't do much for the lower back. I'd add stiff leg dead lift to my leg workout cuz it seems to be a good workout for my hamstrings to. I'd add some back extesions with that. But I will definitely give ur suggested routine a try plus add some more food. Should I incorporate cardio to reduce body fat? If so when?

i dont think P90X is going to add any bulk... when the fella up their said low rep range im sure he was talking less then 8 reps, if you can do more then 20 pushups P90X isnt for you

[evil30]

P90x is a GREAT program for leaning up and defining but not bilking IMHO. I agree with heavy low rep lifting and a solid clean diet with heavy protein.