Is my routine ok? 6' 1" 180lbs, want Mass

[Magnus_Dx]

Hello,

I'm 22 and I've been working out inconsistantly for 2 years now and consistantly for 6 months. Two years ago I weighed 160lbs, my arms were 13.5" and my chest was 38.5". Today I weigh 180lbs with 16" arms and about a 41" chest. I still have ab lines too.

I just want more muscle mass. I'm not worried about strenght, just size.

A typical day for me is like so:
8am: 30g Protien shake (Optimum Nutrition)
9am: BK Bacon egg biscuit w/cofee (it's free don't ask)
12pm: Chicken breast or cheeseburger w/glass of milk & Veggies
3pm: Chicken breast or cheeseburger w/glass of milk
3:50pm: 5gm Creatine (EAS Phosphagen HP)
4-5:14pm: Workout
5:30pm: Chicken breast or cheeseburger w/30g Protien Shake
9pm: 2 PB&J Sandwhiches

My workout routine is as follows:
Day 1: Bi's/Back
Day 2: Chest/Tri's
Day 3: Legs/Shoulders
Day 4: rest

I shoot for 3-4 sets of 10-12 reps for all my workouts. I usually do 3 workouts for each muscle group. I alternate muscle group workouts ie: bi's/back/bi's/back/bi's/back etc. etc... I lift to failure.

This routine seems to be working well for me. I'm gaining weight and mass and strenght. The biggest thing I like about it is it's very simple. It's easy for me to be consistant with. I don't have the time to be very complex with this. My job and hobbies are very demanding, not to mention my gf too.

Occasionaly I'll switch my chicken or cheeseburger lunch meal for a big bowl of pasta with meat balls. I notice i really put on a few pounds when I do this.

Are there any recomendations you guys can give me? I'd really like to keep things simple.

Here are a few pics of me taken a few weeks ago
Pic 1
Pic 2

I have definately made progress over the past few years. I know it takes time and I have have the patience and plenty of motivation... i just don't have much more time in my days to devote to weight lifting.

Thanks guys.

- Keith

 

[louden_swain]

Looks like you have a plan.

To gain mass, eat eat eat.

Be sure to include a lot of carbs in the diet.

 

[WarriorPL]

You still seem fairy lean... now just EAT EAT EAT!
You can also take some creatine... most of it will be waterweight, but you will see a significant difference.

 

[gymtime]

Anything you can lift over 10 reps is too light. Shoot for lower rep ranges; 6-10.

 

[Magnus_Dx]

I'll try to mix pasta into the diet more. Mostly for lunch.

I'm taking 5gm creatine pre-workout now and I definately notice a difference during the workout, but that's probably from the sugars. A friend of mine says the creatine i consume is worthless and should be taken POST workout. I take a protien shake post workout though and don't want to be consuming a bunch of different liquids.

My guide is Ian King's cheat sheat from testosterone.net which is why I'm shooting for 10-12 reps.

If your main goal is muscle growth:
0-2 years of experience: 10-15 reps
3-6 years of experience: 8-12 reps
6-10 years of experience: 6-10 reps
>10 years of experience: 4-8 reps

The last 6 months I was shooting for ~6 reps each set and definately gained in strength but I really want more muscle mass.

Also, are there any more supplements I should be taking? Perhaps some legal "enhancers" that may help the process as well?

Thanks again guys.

 

[Deadz]

mix your morning protein with milk - boosts your calories and protein.

your two pb sandwiches before bed aren't giving you max protein for the night either, maybe wash it down with some milk or try a better source for the protein rather then the pb.

you can probably fit another meal in RIGHT before bed.

P.S. the latex gloves scare me.

 

[Magnus_Dx]

LOL, the gloves were because I was working on a friends car..

Both my morning and after workout shakes are with milk.

ALSO, I wash just bout every meal that I'm not having a shake with down with a glass of milk including the PB&J sandwhiches. I could probably use more protein though before I go to bed.

Couple questions I have:

One friend keeps telling me I should only work one muscle group per day and not alternate like I do. He suggest that if I must workout 2 groups per day not to alternate back and forth but to do one group, then move on to the other. I tried this but didnt' like it because I was fitigued for the second muscle group and couldn't give it my all. Is alternating ok? He claims I won't grow if I continue to alternate like I do.

Another friend tells me the creatine before the workout is worthless. He tells me I really need to take it AFTER workout. He says this will make a big difference.

The same guy ALSO suggests that my post workout meal be 30-60 minutes afterward and be in a raito of 2:1 carbsrotein.... My response is that's getting to complicated. I don't have time to wait around an hour. I go home, eat, and them back to work. So, what should I really be consuming post workout to get the most benafit? I don't have time to make 2 shakes... only 1... creatine or protein. I don't want to bring things with me back to work either.. but if need be I can change the meal I have to help my growth.

Thanks again.

- Keith

 

[gmanlax7]

i bring my creatine drink to the gym, pound it right there as soon as im done. Then i go home and have my protein shake, so about 15 minutes later. Try that , its worth it.

 

[Deadz]

drink your creatine after your workout

get your carbs to protein ratio like your friend said - if you get a weightgainer like N-Large2 you'll see that this almost qualifies the ratio, add creatine and you'll likely see some improvements

your split would probably be better with 2 days on 1 day off OR 1 day on 1 day off

always lifting to failure might not be the best thing either.

start reading back through some of the posts here.

 

[Magnus_Dx]

Ok.. i really feel an energy boost from the creatine before workout but thats probably the sugars in the Phosphagen HP.. so i'll take another 5gm post workout too.. Is it ok if I mix my shake before the workout and it sits for a little over an hour before I drink it? I heard creatine can only stay in water for an hour or so.. somethign like that.

Also, what do you suggest as a MEAL post workout in combination with a 30gm protein shake to get the proper ratio? I'm not interested in another weightgainer or shake suppliment.. just easy to prepare foods.

My life is very demanding right now and I need to keep things simple.

Thanks again!!

- Keith