My Daily Workout/Meal Plan. Need Some Advice

[bbraun502]

This is what i do Monday threw Friday
Me: I am 19 years old. 170lb 6ft 1"
Trying to gain weight in muscle

Breakfast: Oatmeal/ 1/4 Gallon Of Milk, One Fiber Bar.
After Workout: Protein Shake, Fruit
Dinner: Steak or Toast ( Wheat Whole Grain Bread ) Eggs

Workout ----- (1 1/2 Monday-Fri)

1 Mile ( Avg time 9 min )
Bench ( Three Sets - 8-10 Reps )
Curls ( Pyramid )
Shoulder Press ( Three Sets 8-10 Reps )
Lat Pull Downs ( Three Sets 8-12 Reps )
Ab Workout ( 30 Min )


Ive seen a little change in my chest and arms over the past few weeks but not to much. Any advice is helpful thanks.

 

[dswithers]

If you are trying to gain muscle mass, you need to provide maximum stimulation of the largest muscle groups with the least burning of calories and then rest 48 hours to allow the body to recover and grow.

Stop doing isolation exercises like curls, stop running every day, stop doing 20 minutes of abs every day. Perform a total body workout every other day concentrating on heavy compound exercises like squats, dead lifts, bench press, overhead press, rows, pull ups/downs.

And eat more, 3000+ calories a day, in 4-6 meals, mostly consisting of protein sources (meat, eggs, fish, dairy, nuts...) healthy fats (olive oil, fish oil...) and non-starch carbs (fruits and vegetables).

 

[Mick G]

As dS says.....and your diet is not good. eat clean every 2 hrs and a minimum of a full body workout 3 times a week.