September 2012 - April 2013

[StewTosh]

So about a year ago I realized I was in terrible shape, I was skinny fat and extremely unhealthy. I started to lift but not seriously and no real plan. Last September I decided to focus a little more, so I quit smoking and stopped drinking beer everyday. In the last couple months I have started to count calories and trying to bulk to 215-220lbs (currently 202). I know my progress hasn't been perfect but I am happy with my it so far. I am always willing to take advice so what do you think?


Sept 2012-

Dec 2012-

Dec 2012-

Jan 2013- yea I know legs are small and I'm working on it

Jan 2013-

Jan 2013-

Apr 2013-

Apr 2013-

[Parmezans]

What's your workout routine and diet like... Then we can help.
I'd say somethings way off track, it's not that this is bad progress, it's not too shabby, but it can be WAY better
depending on what you want to achieve.

[StewTosh]

Day 1
Dumbbell Flies 3 sets 10-15 reps
Flat Bench Press 4-5 sets 4-6 reps
Flat Dumbbell Press 3 sets 8-12 reps
Dumbbell Shoulder Press 3 sets 8-12 reps
Close Grip Bench Press 3 sets 8-12 reps
Skull Crushers 3 sets 8-12 reps

Day 2
Seated Rows 3 sets 8-12 reps
Close Grip Lat Pull Down 3 sets 8-12 reps
Dumbbell Rows 2 sets 8-12 reps
Upright Row 3 sets 8-12 reps
Dumbbell Shrugs 3 sets 10-15 reps
Barbell Curls 3 sets 10-15 reps
Forearm Roll-ups 3 sets 4-8 reps

Day 3
Lunges 3 sets 12-20 reps
Squats 4-5 sets 6-10 reps
Stiff Leg Deadlift 3 sets 8-12 reps
Calve Raises 3 sets 15-20 reps
Weighted Crunches3 sets 15-20 reps

Day 5
Incline Dumbbell Flies 3 sets 10-15 reps
Incline Bench Press 4-5 sets 4-6 reps
Incline Dumbbell Press 3 sets 8-12 reps
Overhead Press 3 sets 8-12 reps
Side Lateral Raises 2 sets 8-12 reps
Dumbbell Skull Crusher 3 sets 8-12 reps
Tricep Press Down 3 sets 10-15 reps

Day 6
Pull-Ups 3-4 sets to failure
Bent Over Rows 3 sets 8-12 reps
Wide Grip Lat Pull Down 3 sets 8-12 reps
Lat Push Down 3 sets 8-12 reps
Barbell Shrugs 3 sets 10-15 reps
Dumbbell Curls 2 sets 10-15 reps
Hammer Curls 2 sets 10-15 reps

Day 7
Deadlift 5 sets 4-6 reps
Front Suqat 3 sets 10-15 reps
Lunges 3 sets 10-15 reps
Calve Raises 3 sets 15-20 reps
Weighted Crunches 3 sets 15-20 reps

[StewTosh]

As for my diet I am trying to get at least 400g of carbs, 275g protein and 100g of Fat