Routine and Diet

[Needhelp]

Diet
7:00/6 Eggs (3 just Whites, 3 Whole eggs) and oatmeal

10:15/2 Protein Bars (Homemade)

12:00/School food--Meat, Fruit, and that's about it, RyeBread.

3:30/Cottage Cheese, Veggies (Brocali and Califlower), and nuts

3:45/Lift

4:45/Chicken (Pre-packaged, it's just faster to make), Potatoes, and veggies

5:00/Work

6:30/2 Homemade protein bars

10:00/Tub of Cottage Cheese

Is there anything I should change? What's flax oil, people say that and i've never seen or heard of it before...
Here's the recipe of the protein bars i'm making:

Chocolate Designer Protein Bars

1/4 cup reduced fat peanut butter
3 Tbs fat-free chocolate syrup
3 scoops designer protein

1-1 1/2 Tbs water

Mix together peanut butter and chocolate syrup. Add protein powder and
water. Knead on wax paper and divide into 4 bars. Store in refrigerator.

Cals.=170
Protein =17g
Carbs.=13g
Fat=6

The routine i'm doing is
the ABC bulking routine

The only thing that I changed is:
-Instead of squats i'm gonna do Jeffersons (Or possibly Zerchers..)
-Instead of seated cable rows, Incline DB rows
-Added Deadlifts to Back Day--Workout 2
-For abs i'm gonna do:
Lying Leg Raises (Hold for 30 seconds)
Crunches
Twisted Crunches
Crunches

3 Sets of 20 for the abs


Goals: Huge biceps, shoulders, chest, etc-Going for size, not strength.
Stats:
16/165/5'11

Is that good for my goals?

What would be better, zerchers or jeffersons?

Thanks in advance

 

[Canadian Cobra]

Needhelp - this looks like a cutting diet to me. If you want to gain size you need
far more calories, fundamentally by eating more carbs.

Suggestions:
Meal 1 - add some oatmeal or rye bread
Meal 2 - add some carbs (rye bread is easy to pack with you)
Meal 3 - add some carbs - brown rice, yams, or again, rye bread
Meal 4 - pre-workout meal should be at least 1 hour (preferably more) before you train.
Again, you need carbs
Meal 5, 6 and 7 look ok

Re Flax seed oil - sold in any health food store. Should be refrigerated.
Can also buy capsules, but my preference is the straight oil.

 

[b fold the truth]

I agree...I see two major flaws in your program..

1) Too little carbs

2) You are not squatting.

B True

 

[Needhelp]

I added oatmeal to breakfast, and i'll eat some carbs at lunch too. What are some other foods that have lots of carbs?

I don't have time to eat an hour before I lift, if I pushed it back I wouldn't have time to eat my post-workout meal at all...

What would you change?

Thanks

 

[Needhelp]

And.....

Jeffersons or Zerchers?
Besides no squats--I can't--Does that routine look good?

 

[b fold the truth]

Rice, potatoes, bread, etc.....all carbs.

You can do zearchers but not squats? Please explain.

B True

 

[Needhelp]

I don't have a rack, and no spotters.....

I thought zerchers you just get the weight from a low position, put it on your elbows (Around there), and squat.....

It sounds like you think Jeffersons are better

And I think i'm try to change the time I go to work to 6 PM..

So it would be:
3:30/ Nuts, Cottage Cheese, veggies, and whole wheat bread

4:45/Lift

5:30/Chicken, Potatoes, Fruit, and veggies

6:00/Work

 

[b fold the truth]

Don't have a squat rack? You don't need one!!! I have neither a squat rack nor a spotter. If you want to do them...you will find a way..just check out mine in this post.

http://boards.elitefitness.com/forum/showthread.php?threadid=130172

I would suggest squats over all, zearchers next...and deads over jeffersons...by far.

Find a way...

B True

 

[Needhelp]

I'm gonna do deadlifts (Not in place of squats), and I would do squats if I had a rack or anything to load the weight off..

In place of squats, I guess i'll try zerchers...

 

[b fold the truth]

I am taking it that you did NOT look at the link I posted? The one where it showed my home gym squat racks?

B True