need help on getting bulk up fast

[sephiroth_31ph]

Hi everyone need your help on how to bulk up fast...im 152lbs right now my target weight is 170...so i got miles to go t reach my goal..can anyone help me out..here's my data...

* Stats
.................................................. ........
:BODY PART : :
: Oct06 :May 2007 :
:Neck 13 : 15 :
:Chest 37 : 40 ::
:Waist 29 : 30 :
:Biceps 14 ?: 15.5 :
:Forearms 10 ? : 11.5 :
:Wrist 6 ? : 7 :
:Hips 34 : 35.5 :
:Thigh 20 ?: 22.5 :
:Calf 13 ?: 14 ? :
:Ankle 8 ? : 9 :
:BW 130 : 148-150 :
==========================
*supplements: (current)
lean gainer instantized, amino 6000 weider, twinlab amino fuel2000(cut off)

* diet

meal 1
1 cup brab soup
3 egg white
1 fruit

meal 2
1 cup rice mixed with 2 whie eggs
1 luncheon meat
1 apple

meal 3
1 heavy meal

meal 4
1 cup rice
1 can tuna
1 fruit

meal 5
1 heavy meal

meal 6
1 cup soup
2 egg whites


*Cardio every day stationary bike only 15-30 min before workout with 5 min light stretching,
2 sets per body part warm up

workout program current(MAY)
DAY 1 Back/Biceps
Barbell Row
100 x 12
140 x 10
170 x 8
200 x 6

One arm row
50 x 15
70 x 10
100 x 8
120 x 6

Lat Pull (behind the back)
90 x 12
110 x 10
130 x 8
150 x 6 (spot reduction)

Deadlift
100 x 12
170 x 10
200 x 8

Hyperextension 3sets (body weight) x 15

Barbell Shrugs
100 x 12
150 x 10
200 x 8
250 x 6

Bent Over Dumbbell flyes
25(each DB on hand) x 3sets x 15

EZ Curl
50 x 12
70 x 10
100 x 8

Incline Dumbbell curl
3 sets of 25(each DB on hand) x 15

Preacher curl
50 x 12
70 x 10
100 x 8

DAY 2- OFF DAY

DAY 3- Chest/Abs

FB Press 100 x 12 warm up x 2sets supersets with flyes

Flat Bench press
150 -170x 12
170-200 x 10
200-220 x 8
240-250 x 6

Incline Bench
140 x 12
160 x 10
170 x 8
200 x 6

Decline Bench Press
100 x 12
140 x 10
170 x 8

Incline DB Press
50 x 12 (each DB on hand) x 12
60 x 12 (each DB on hand) x 10
70 x 12 (each DB on hand) x 8 (spot reduction)

Dips 3 sets BW x 12 - failure

Pullover
50 x 15
70 x 10
100 x 8

DAY 4 Legs

ATG Squat ("Ass to the Grass")
light weight only
70 x 15
100 x 10
150 x 8

Barbell Lunges 4 sets 100lbs x 8 no weght increase

Leg Press
100 x 15
150 x 10
200 x 8
220 x 6

Leg curl
70 x 15
90 x 10
110 x 8

Calf raise
250 x 4sets x failure

DAY 5-OFF DAY

DAY 6-Shoulders/Triceps
Military press
100 x 12
120 x 10
140 x 8
150 x 6

Side Lateral Raise
25 (each DB on hand) x 3sets x 15

superset w/ front raise
25 (each DB on hand) x 3sets x 8

Upright row
50 x 12
70 x 10
100 x 8

Lying Tricep Extension
40 x 12
70 x 10
100 x 8 (spot reduction)

One arm extension
25 x 12
35 x 10
40 x 8

Pushdown 3 sets 12 ? 8
40 x 12
60 x 10
80 x 8

DAY 7-OFF DAY

i need ur suggestions guys...i've been using this workout program for 6weeks already. i gain 2pounds and my strenght really improved..but im planning to change it..so any help about the program, my diet and supplements? am i lifting too much? tanx a lot guy's please leave your comments...

[muscle beast]

hard to read, so i will only comment on your last statement. You gained 2lbs in 6 weeks you said? You obviously are not eating enough calories. Whatever you are eating daily, add 1000 calories!!

[solidmusclejake]

if u want to gain some mass i wouldnt do cardio everyday

[TuffGuy3000]

Everythings sounds good to me,except cut down on your cardio.Add some more clean calories especially in the morning.More egg whites and possibly some oatmeal.You have some good arm size for your weight,I know a guy in here that went from 185lbs to 203 and gained only 1/2 inch in his arms,they are about 15 3/4" LOL

[sephiroth_31ph]

im kinda newbie when it come to dieting and cardio..so any help guys? any substitute for oatmeal? i dont like it at all... anyone here like to revise the program? tanx!!!

[jedi-dude]

I would also cut out the cardio.

Thing is tho, looking at your stats you have made some excellent gains in only 6-7 months. Just keep up the good work and train hard.

I agree that you should increase the calories. If you have a target weight you should eat the required calories for that weight. There is a calorie calculator here on bb.com. Check out the bottom of the page and enter your details:-

http://www.bodybuilding.com/fun/issa64.htm

As I said, make sure you put your desired weight into the calculator not your current weight. If you put your current weight, the results will give you what you need to maintain what you have.

[sephiroth_31ph]

hey bro's tanx alot!!! ill cut out the cardio and i think ill add 2 or more meal per day...what do you think? any helpfull tips bro on how to bulk up fast? i wanna lose some fats on the mid section also i find it hard to lose if dont do some cardio..can you help me out with this bro's? tanx alot!!!

[outlaw98]

losing fat in the centre is a problem becouse you can have a full set of abs but thiere hidden behind fat. jogging evrymorning then lifting wights in the evening plus skipping best way to use up fat. if u want to bulk up keep the centr fat and biuld on chest and biceps bb u garanteed some centre fat and when you start 6 meal l day diet youl see the centre fat increase.