add 5-7 lbs

[DeLow]

New to forum been reading the forum for about 2 months and thought I would finally join...

I'm 5"7 148lbs and less then 10% BF looking to gain about 7 lbs of muscle! Funny thing is that I don't look like I'm 148

I workout 4 days a week working my bodyparts 2 a week (this works best for me)....

Monday-Thursday
chest
shoulders
Tries

Tuesday-Friday
back
legs
bies

Right now i'm doing 3 sets of exercises for each 4-6 reps

I eat for the most part heathy and about 2700-3000 cal. a day I think since my BF is under 10% I burn so much cal. that i need to eat a lot more, this said I don't want my waste line to get to big, again I'm 5'7 so my wieght seems to go right to my waste line.

My goal is to be about 155-157 trying to keep my BF low


sample of my eats for a day

morning
shake w 10 oz skim
PB on wheat sandwish or eggs

snack (pre workout)
oatmeal (one packet)
shake 10 oz skim
honey

lunch (post workout)
shake 10 oz skim
pb sandwich or turkey sandwich
yam or baked potato

snack
shake 10 oz skim or MR drink

dinner
I eat normally whatever but nothing unhealthy (fish,chicken,steak,pasta,rice,veggies, pizza LOL cannot be with out once/week)/

before bed
gram crakers w/ PB or plain yogurt with gram cracker

thoughts

[bigpauly]

what sort of excercises are you doing in your workout reps? sets?

[rizoN17]

You have too many shakes. Rely on real food more than supplements.

[BrettSmity]

You have too many shakes. Rely on real food more than supplements.

He has 4 shakes as I see...and how is that to many lol ?....

[DeLow]

ok what types of food should I replace them with and how many should I cut? I have been bloated for a while, the shakes could have something to do with it, true or false?

[bigpauly]

true they will bloat you, also you can try having the shakes with water instead your body will absorb it better

just replace them with chicken and rice

if your trying to bulk add more carbs

[DeLow]

this might look like a lot but it goes fast I break about 1 min inbetween sets

chest
flat bench bb 195lbs 5-6 reps 3 sets
incline db bench 70-75 5-6 reps 3 sets
cable x over 10-12 reps 3 sets

shoulders
bb shoulder press 100lbs 5-6 reps 3 sets
bb shrugs 240lbs 8 reps 3 sets
side lateral cable 10 reps 3 sets
upright rows 8 reps 3 sets

Tries
rope pull down 12 reps 3 sets
close grip bench 145lbs 8 reps 3 sets
skull crushers or reverse one arm pully 12 reps 3 sets

back
reverse lat pull down 5-6 reps 3 sets
close grip pull down 5-6 reps 3 sets
low row 5-6 reps 3 sets or db row 5-6 reps 3 sets

bies
standing bb curl 95lbs 5-6 reps 3 sets
preacher curl 5-6 reps 3 sets
hammer curls or concentration curls 5-6 reps 3 sets

legs
leg press 5-6 reps 3 sets
calves 5-6 reps 3 sets
leg extenions 5-6 reps 3 sets
squats 5-6 reps 3 sets

abs
at home at night or inbetween workouts about 3 days a week

most days each workout takes me about an hour and some days I do some super setting depending on time (work out on my lunch)

[DeLow]

He has 4 shakes as I see...and how is that to many lol ?....

that is what I was thinking but i will take any opinons, i have in bloated latley I was wondering if the shakes have been doing this?

[DeLow]

true they will bloat you, also you can try having the shakes with water instead your body will absorb it better

just replace them with chicken and rice

if your trying to bulk add more carbs

i thought of this but if i eat to much carbs I'm am afriad I will loose to much of my waste line. I could eat more carbs and just start throwing in cardo at home on my treadmill?

[kcmustyle]

lose the waistline for the winter. and hit it hard come March

[DeLow]

after reviewing the forum I couldn't help but notice your tremendously large lats. I was curious what exercises you do weekly? I long for a muscular back like yours. I also couldn't help to notice the cool tattoo on your shoulder. Don't you find that your tattoo is stretching as your grow more muscular? I am having a problem with my tattoo, it is located across my upper back. I started a new workout and my traps are getting huge. I barely have a neck anymore. My tattoo was originally 3 inches wide, now with my new workout it has doubled in size! I see you live in my area. Maybe we can together and do a pose off? Following the pose off we can hit the gym and you can see my stridations in my chest. They look really cool when I am full of oil. How much can you bench? I can bench 195. I bet you can't bench more than me because I am huge, From your picture your back looks huge but I bet your chest looks puny or else you would have displayed a picture your chest. Maybe you can upload some pictures of your chest?

[shaolin]

true they will bloat you, also you can try having the shakes with water instead your body will absorb it better

you have a study to back that up? i'd love to read it.