Workout advice please

[XxKylexX]

I just turned 24 and i have been working out off and on for about 5 years now. I have stopped working out for about a month now and I am getting really motivated to get back in the gym. I want to do it right this time and keep at it and have a really good diet. The biggest issue with me is that I workout for 3 months then stop for about 1 and then 3 and off 1 and then 3 and off 1. I have been doing this for the untire 5 years. Its time to make a change and keep at it.


5'11 135lbs I am looking to gain around 15lbs of muscle the fastest way possible (around how long would it take with the proper diet and exercise)

Advice I need is how many days should i go to the gym?

Should i do every body part twice a week or is once a week good enough?

How often should i change the workout routine?

As far as diet. How many calories? protein? carbs?



Workout Plan Before

Monday=Chest/Tri
Tuesday=Back/Bi
Wend=Legs/shoulders
Thurs=Chest/Tri
Friday=Back/Bi
Sat.=Legs/Shoulders
Sun=Rest

[mirin_serratus]

ditch the split, do starting strength and eat as much as you can, change routine when your lifts stall

[Times Roman]

Welcome to the board mate!
You have two serious, but basic problems. And I'm stating the obvious here. if you've been working out 3 months on and one month off, then you could work out for 10 years and only see minimal results. This speaks to your dedication/motivation. That's one serious problem
The second problem is, as you stated, you have no nutritional plan.
Time to plan a diet and put some meat on them bones mate! In order to do that, there are a few steps.
First you need to understand your TDEE. Don't know what that is? Go here to read, learn and then calculate it!:
http://forums.steroid.com/showthread...gy-Expenditure

Second, you need to learn and understand what macros are in the foods you eat. Dont' know about that either? Go here... read and learn!
http://forums.steroid.com/showthread...nutrient-Chart

Next, you seriously need to read/learn about bulking diets. never done that before? go here:
http://forums.steroid.com/showthread...nd-sample-diet...
or here:
http://forums.steroid.com/showthread...ight-READ-THIS!!!
or here to learn about recipes:
http://forums.steroid.com/forumdisplay.php?11-RECIPES

the next thing is that you will have to begin taking responsiblity away from MoM and doing it yourself. If you want to eat a clean nutritious diet designed for body builders (that's what you want to do, right?), then you will have to stop relying on MOM, step up, and learn how to do it yourself.

Finally, you need to try and design your own diet. Take the TDEE you just calculated for yourself, add at least 500 calories to it, and by applying the knowledge you've just gained from studying about macro nutrients, then go to the diet section and post up your first attempt at a diet. Our knowledgable staff will review it carefully, and make some important suggestions. You should probably learn about the gly***ic index, and why that is important for our diets.

Now about your workout routine. It's about time for me to go to chow, so I gotta make this quick. the best advise i can give you is to go to these links and read, read, read!
Ronnie Rowland's slingshot method of training:
http://forums.steroid.com/showthread...raining-System
Guidelines for growth:
http://forums.steroid.com/showthread...nes-for-Growth
and how to post training cycles:
http://forums.steroid.com/showthread...raining-Cycles

once you've read all of that, you will have improved your knowledge by actively learning how to do it, as opposed to passively asking a question and someone spoon feeding you the answer. Now go ahead and post up your first attempt at a proper work out routine, and someone will come by and help you out with some suggestions.

Good luck mate!
---Roman

PS... don't take offense at the "MOM" comment. I was trying to make a point, and no disrespect to you or your folks. =)

[kelkel]

^^^^^. Exceptional advice from Times. Do exactly what he said.