new member. need advice. 24/160lbs/5'9"

[leyvatron]

This is where I begin.

I'm 24, 160 lbs, 5'9" and need advice on what is needed to be done correctly with food, routine, and rest.

I'm naturally active but, 12 hour work days are killing me.
New job doesn't necessarily mean new body and a great life.

My work consist of 3 days on and three days off then, 4 days on and 4 days off.

I work out on Sun. Tues. and Thur. mostly only circuits.
On my days off I bike, jog, and surf.

So, I wake up at
9:40 pre-work out
Vanilla whey protein shake with 8 almonds, 1/2 cup of orange juice, and a banana with 2 whole wheat bread slices, and sometimes a pack of oatmeal.

10:00 -
Quads - Dumbbell squats
Back - One arm Dumbbell Rows
Abs - sit-ups, wiperblades
Chest - push-ups, dumbbell bench press
Triceps - dumbbell kickback
Biceps - dumbbell curls
Shoulders - seated dumbbell press
then cardio for 10 min or so.
I'll do one circuit with no rest then mix it up a bit on the 2nd circuit.

11:00 post-work out
almonds, whey, glass of juice, and a banana.

12:30
8 oz. green tea, one small yogurt serving, mixed nuts. <-what a combination..

14:30
a few frosted mini wheats, mixed nuts and a piece of fruit

17:00
pollo loco chicken breast and an order of corn. (1 order = 2 mini corns)

19:00
frosted mini wheats

20:00
a decent size honeydew serving

22:00
cottage cheese with pineapples.
sometimes banana and oatmeal.

00:01
out of work

sleep 01:30-02:00
then wake at 09:30 or so.

*throughout the day I drink LOTS of water*

I only have two dumbbells that I work out with.
*that's why my circuit is all dumbbell*
Once the weight gets light, I buy/add more weight. <I'm a lame ass>

My job has an awesome gym and I can only hit it for 30 min at 21:30-22:00, thats when I do my circuit with isolated machines or isolate my abs, then go back to work. Its tough working out while on the clock, so I mainly stay light, then go back to work.

Hi,
my name is leyvatron and I'm an alcoholic....wait... I'm not an alcoholic, I'm here because I need help with my daily routine. I want to gain muscle and have hot women in my ride while my long hair breezes with my top down. ha!

Serious face: I just want to gain muscle/bulk with low bf%, great abs, shoulders, quads, lats. Overall proportioned out correctly. Is that too much to ask for?

I'm here to learn and pay attention, while I take notes and absorb this great knowledge like a sponge.

Now shoot your ideas...

Thanks.

[ColdasIce18]

Hi Leyvatron,

You've got a good foundation to work with. You how ever need to improve your diet, eat more veggies, more complex carbs and more MEAT. And reach atleast 3200 calories a day. If you work hard with this you will put on very little to no fat.

30 mins a day is also too little time, if possible try to get atleast 45 mins in the gym weightlifting. And you should also ofc hit the gym on your off days.. So you go atleast 4-5 times a week.

Just out of curiosity what is your job?

[leyvatron]

Thanks for the reply.

I route Haz-mat materials towards places that are running low across the U.S. and parts of Canada.
i.e. oxygen to hospitals, nitrogen to shops, argon, liquid helium, LNG.... etc.. etc...

I have a desk job for 12 hours, so I'm not really active during work hours.

We have an awesome building, that has a deli, and a gym in the basement, so on break I can hit the gym up for 30 min or so, then go back to work.

[leyvatron]

Exactly one month into it.

My lower pecs are/look horrible.

Any help or advice accepted. Good or Bad. Shoot.

Some BF loss and I still maintained the same weight.