my diet and trainings program

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    Sonnny's Avatar
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    my diet and trainings program


    hey people ! here i will write down my diet and trainings program in hope of getting a better program, i'm not sure if mine is the real deal.

    Monday: Shoulders & Biceps
    Barbell behind neck : 3*12
    Lever Lateral raise : 3*12
    Barbell upright row : 3*12
    back shoulder machine : 3*12

    Dumbell hammer curl : 3*12
    Cable revers preacer curl: 3*10

    Wednesday: Back
    Seated rows : 3*12
    Seated high rows : 3*12
    Chinups : 3*10
    Cable rear pulldown: 3*12

    Friday: Chest & triceps
    Barbell Bench press : 3*12
    Dumbell Incline bench press: 3*12
    decline pench press : 3*12
    seated flyes on a machine : 3*12

    Dumbell triceps extension : 3*12
    Cable pushdowns : 3*12
    Dips : 3*12


    And now for my deitary a normal day would look like
    06:30: 2 rolls with cheese & marmelade or a potion of groats + milk
    09:00: 2 bread with egg and a tomato + water
    12:00: 2 bread some stuff on don't know the word on english but bread with some food on heh & a banana + water
    15:30: Protein shaker+ 1bread with something on and a banana
    19:00 evening meal, its diversely but one good potion with milk+ xpand and a weightgain shaker
    21:30: 2 bread with something on could be eggs and some water

    My age is 20
    my weight is 53kg (116.85 pounds) <--
    Height is 170cm (5,58feet)

    my goal is to get som lean mass and some border shoulders and a bigger chest. i've been lifting for almost 2 years and i havent got much stronger, but ive got remarkablely mass gains since i startet, i hope if anyone can tell me if my diet is okay? and my trainings program ?

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    Do your self a favor and search for a good bulking diet because you do not have one. Also you do not train legs? You should if your serious about getting big. Search different training styles such as 5X5....dog crap....west side.
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    ^^^
    Agree you need to do ALOT more research if you want to BULK.

    The training is not correct, the eating is not correct.
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