Finally the time has come

[L The Pirate]

ok. after wasting months in the gym trying to build myself up after dropping 85 pounds proved futile.
So i have decided to actually keep a log with me in the gym and implement a strcit diet and training regimen. Before anyone asks my diet is already in check. before yesterday I hadnt cheated in 4 and a half weeks. I know once a week is fine but i was trying to get somewhere. Anywhooo, I have listed below exactly what I will eat and the training program I will be on.
My current stats are 5'9" 148 pnds roughly 10 percent bodyfat.(was 10 percent 6 moths ago assuming no real change)

Breakfast(7:30)

1 cup Quaker whole oats-

1 scoop protein shake-
or
1 egg plus ? cup egg whites-

1 banana-

Snack(10:00)

2 slices natures own ww
2 tbs deli mustard

1 can tuna
or
4-5 slices of very lean roast beef/chicken breast

1 handful of almonds

Lunch(1:00)

Salad with chicken o/v dressing
Apple
1 piece ww bread

or

chicken breast, brown rice, veggies

Snack(3:30)

Protein bar
Or
Sandwich

PreWO shake (5:00)

PostWO shake (6:45)

Dinner(7:45)

Chicken breast
Broccoli
Sweet potatoes/brown rice

Pre-Bed

2 teaspoons natty PB
1 cup milk

CHEAT MEAL: chipolte burrito(im obsessed) double barbacoa beef, guacamole, rice, beans, lettuce, NO cheese or sour cream


TRAINING:

5X5 training routine.

I just am curious about the deadlifts. I have never done them before so i was curious if anyone had any good starting advice.
squats i drop all the way down so i know my form is good there.
and bench press im currently stuck around 120 pnds.

any other advice you can give would be appreciated.

I will be taking ON whey, gaspari nutrition superpump250 and size on, and MM multi

[egychick]

what are u trying to do...cut?

if so your diet needs work.

[L The Pirate]

Bulk....im 148 pounds

[tweaked17]

lol your cheat meal is a burrito? i down a couple of those suckers weekly.

how many caloriesssssssssssssssssssss??? if you can't gain weight for "months" you must assess your calorie intake.

[verbatim9]

Make sure you get plenty of carbs for your pre preworkout meal at 3:30.

Advice - never train a bodypart before its fully recovered from the last workout.

[egychick]

mind me asking how many cals is in that diet sample?

Food choice wise, so far so good but you can drop the "4-5 slices of very lean roast beef/chicken breast" (better to eat 6oz grilled chicken)

drop the protien bar, u can eat a whole meal worth based on those empty cals in those bars

pre bed switch the milk to Cottage cheese or even piece of chicken breast is a good choice

I honestly think you need to go over the diet again, cause that is what makes the biggest difference in achieving your goals whether to bulk or cut. You have some good food choices, but just needs a bit more. Someone with more knowledge or experience can chime in.

[L The Pirate]

first off thanks for all the replies. after hearing from tweaked i went through and added up the calories/fat/carbs/protein that this schedule will have for an entire day.
it is 2400/64.5/217/259.

tweaked-if you tell me if i can eat chipolte burritos a few days a week im there with cash and foam in my mouth.