Mesomorphic body type, trying to bulk up, need tips

[T-MAN]

i used to be around 150 pounds out of shape about 1 year ago. then i started working out, and been going hard at it for a least 6 months or more. my weight right now is 175-180 pounds pretty lean. my height is 5,11.


my routine i want to try is, i have done 2 weeks of this already, i try to keep the workouts 60min doesnt include stretching and warming up
chest/tris
flat bb 1x15, 1x3, 1x6, 1x6, 1x12
weighted dips 3x 6-8
incline dbs 3x 6-8
switch up and finsh with some sort of flys for 15 reps
skull crushers 3 to 4 sets of 6-8 reps
close grip tri presses 3 to 4 sets 6-8 reps

back/bis
2x15 of seated rows
3 to 4 sets of t bar rows 6 to 8 sets
dead lifts 3 sets of 6-8
bent over rows 4 sets of 6-8
standing lat pull down 3 to 4 sets of 6 to 8 reps
seated one arm lat pull down (not sure of the proper name, works inner lats well) 3 sets 10,8,8
preacher curls 3x 6-8 1xsuper set to failure

rest

legs
10 min cardio at a normal speed
5x sets of squats 10,8, 8, 6, 6
2x sets of leg press heavy 8 reps
2x sets of superset leg press and ass to the floor squats on the smith machine/ 10 reps on leg press with a slow decline and explode up, then switch to 8 reps of ass to the ground squats right after.
1x set of ass to the ground squats of 8
3x sets of laying down hamstring curls 10,8,8 holding the weight at the top
4x sets of standing calf raises 8-10, then after the last set of 4 wait 30 seconds and do 3x sets the same way 6-8 reps

shoulders and tris
arnold presses 3-4 sets 10, 6-8, 6-8,6-8
smith machine over head press 4x 6-8
side lateral raise 4x 10,10,8,8
front shoulder raise 4x 10,10,8,8
reverse flys on pec deck machine, 4x 10,10,8,8
skull crushers 4x 6-8
close grip tri presses 4x 6-8
rope one arm pull down tri presses 2x 15

sat sun rest

now my meal plan is messed up because i do shift work
breakfest
1 cup of oatmeal
half a carton of egg whites

all my meals very because i am on a budget

i try and eat a good size meal every 2 hours which would have pasta, veg, some sort of meat
i snack on soya bean nuts through out the day
i have weight gainer i take before i work out do not count as a meal
i also take a casien protien 1 hr before bed
i take a whey isolate after my work out and always eat a good size meal after as well. and 40mins before my work out

so the supplements i take are jack3d 1 scoop before working out
optimum nutrition casien protien
dymatize whey isolate

i am new to this site, wondering if i could get any tips, my goals are to be 180 when pounds cut before summer time

[Talo]

If you want to put on more size you will need to eat more food.

[TT Eric]

Mesomorphic here too, I found out personally that I took more weight just by adding a protein shake with my meals.

Eric

[T-MAN]

alrighty, do you use a whey isolate or ? what brand do you recommend for the best bang for my buck ?

[TT Eric]

Personally I use Isolate cause I'm intolerant to lactose. I do like it because it's quickly absorbed and it's good for the immune system. But I use other type of protein too like soy (not everyone agree on this one, it's has it up and down), egg is very good too. When I was in my bulking phase I was using egg protein.

My favorite protein is Green's isolate dutch chocolate, it's really good and top quality but very expensive, I used it cause I had it at cost price. There is also truenutrition.com that is very inexpensive and you can customize what it's your can.!

Eric

[T-MAN]

Personally I use Isolate cause I'm intolerant to lactose. I do like it because it's quickly absorbed and it's good for the immune system. But I use other type of protein too like soy (not everyone agree on this one, it's has it up and down), egg is very good too. When I was in my bulking phase I was using egg protein.

My favorite protein is Green's isolate dutch chocolate, it's really good and top quality but very expensive, I used it cause I had it at cost price. There is also truenutrition.com that is very inexpensive and you can customize what it's your can.!

Eric
thank you very helpful, i have been buying my protien from bodybuilding.com, but always good to have a change.. i think ill give that website a try. thanks for the tips eric

[Gixxer750]

You may want to cut out the soya nuts as they are phytoestrogens.....Though not as powerful as the estrogens produced by the human body, it is still an estrogen. Not what you want floating around in excess in your body if you want to gain muscle.

[Praetorian]

Yes lose the soya nuts and replace with almonds or walnuts or cashews. Also you need much more fat in your diet..,..you arent growing any significant muscle on egg whites and oats....eat the whole egg!
Red meat, salmon, whole eggs, nuts, nut butters, EV olive oil, whey isolate with added fat, fish oil, etc
P

[T-MAN]

thanks for the tips guys.. ill add some more fat into my diet and see where that takes me.