Want to Bulk - Please Advise

[MAXMAX123]

Age 28
Weight 176lbs
Height 5ft10
BF Approx 15%
Goal 186lbs to 190lbs - 15% BF (or lower)

Training for about 5 years... Last 2 serious... Want to use the following workout while running test E 500mg/week for 10 Weeks (First Cycle).

Please can you look over it and advise if I should include anything else.

Day 1 - Chest/Bicep
Flat Bench 3 Sets / 6-8 Reps
Incline Bench 2 / 6-8
Flat Dumbell Fly 2 / 6-8
Barbell Curls 3 / 8-10
Alternating Dumbell Curls 2 / 8-10

Day 2 - Upper Leg/Abs
Squats 3 / 6-10
Leg Press 2 / 6-10
Romanian Deadlift 2 / 6-10
Leg Curls 2 / 6-10
Abs - Varius Excercises

Day 3 - Rest

Day 4 - Shoulder/Tricep
Shoulder Press 3 / 8-10
Upright Row 2 / 8-10
Side Laterals - 2 / 8-10
Tricep Extesions 3 / 8-10
Tricep Pushdown 2 / 8-10

Day 5 - Back/Calfs
Dead Lift 3 / 8-10
Lateral Pull Down 2 / 8-10
Bent Over Row 2 / 8-10
Seated Cable Row 2 / 8-10
Standing Calf Raise 3 / 10-12
Seated Calf Raise 2 / 10-12

Day 6 & 7 - Rest

30-40 mins medium intesity Cardio on all workout days.

Please follow the below link to my diet if you would also like to comment on it, please do.

Diet - Advice Please

[bigslick7878]

Cut the cardio and switch to an every other day routine.

[wheelkicktotheface2]

good luck with your gains! 500mg at 176 lbs. i would ask around and check on the mg's for your body weight and bf% im not super sharp with cycles but there are a lot of guys here that are. also you should not even consider a cycle until you have hit your natural potential limits. i do know that for a fact. its what i was always told. if your really wanting to grow definately slow the cardio some and EAT. i would suggest bulking to about 205ish then cutting hard core with a strict diet and cardios. that way your a lean and ripped 185-190. ask around in one of the other forums though about it anabolics definately are not in my field 2 much.

[MAXMAX123]

Thanks for the advice guys...

So I switch to a every other day routine, but how much should I cut the cardio to? Do you think 20-30 mins 3 times a week would be enough?

[wheelkicktotheface2]

honestly the minimum you can. 3 times a week 20 mins should be good. kind of feel it out everyones body is different. just make sure ur diet is clean and filled with lots of good calories. i would try 3500+ a day. putting on lean weight is tough but you can do it! if you start gaining weight and notice you have a hard time keeping your breathing up you might have to up the cardio some. but keep it on the low side atleast until you see what it is going to take for you to start putting on the pounds. good luck!

[fattywarbucks]

I am currently cutting

For the last month I have been using this routine:
1)Chest/leg press
2)back/deadlifts
3)shoulders/traps/high rep leg pumps
4)arms/squats

I do my meat and potato lifts first (flat/incline bench, barbell row, millitary press) I go heavy and hard 10,8,6,4,2 with 1 min rest
Then deadlift/squat on those days (2&4) heavy and reps 10,8,6,4,2,dropfail,dropfail
Then I do three quad sets (super sets with drop sets) of 10-15 reps each with 30 sec rest between quads to pump as much blood into my muscles and sweat/cry as much as possible
Then I heavy pump legs (day 1&3)
Some abs
1hour 15 mins per day
Take a lot of beta alanine for stamina (noticibly works)

1 month, 6'3", lost 5%fat, maintained 218lbs ...no lost weight
Works well for me and only need 5 intense hours per week broken into 4 days
NO CARDIO
Try it It may work for you. If not, sorry for babbling
Its a great lean and gain