need your guys opinion

[goat]

ok so here is what happens

i have been lifting since i was in 9th grade, like say 13 years old. im now 21.

i lifted seriously for HS football and i got pretty big, but since then i havent really lifted that seriously. i have on and off for a few months here and there, always staying in shape but never looking for big gains or anything. about a year and 3 months ago i started lifting a lot more seriously.

im looking to gain size and strength, im gonna start loosing fat in january after christmas break so for now i just want to worry about not gaining any more.

about a year ago i started by taking no-xplode, cellmass, and about 100g of protien, plus protiens from food. i did that cycle for about 8 weeks, gained a decent amount of muscle mass and kept that through the school year until the beginning of the summer. beause of my summer job i still lifted but not nearly as intense. as soon as i got back to school this year i started up again, trying to do everything as right as i could and i am definately happy and seeing results.

here is my workout and diet...

workout

Mon- chest and back

incline bench 4 sets 10, 8, 6, 4
lat pulldown 4 sets 10,8, 6, 4
flat bench 4 sets 10, 8, 6, 4
back rows 4 sets 10, 8, 6, 4

then i do another set or 2 of back and another set or 2 of chest, on cables or with freeweights, flys, decline etc, i do 3 sets of 10 for these, but always keeping an equal set of chest and back exercises ex 3chest/3back or 4chest/4back. it depends on how burnt out i am



Wed - bi's and tri's
all exercises 3 sets of 10

close grip bench
preacher curls
skullcrushers (sometimes incline)
cable curls
1 arm dumbell extensions
hammer curls
pull downs
some other type of curls



sometimes i throw in other random exercises using differetn bars, or doing other exercises such as dips and shit. i like to switch things up lik eevery 2-3 weeks


on wed i usually do some ab's and lower back also




Fri - shoulders and legs

military press 4 sets, 10, 8, 6, 4
front and side raises
shrugs
i also usually throw in 1 or 2 other exercises, i like to do 5 total, so many different things you can do

then squats, 5 sets of 5
extension, curl, and calf, 3 sets of 10 each




for suppliments im only taking muscle milk, 1-2 shakes a day after my workout, with a few grams of glutamine (5g/day with protien) and some flaxseed oil (3000mg total/day with meals). i know i need to step up my protien intake and i think im gonna take some creatine. should i just take like generic creatine and mix a few grams a day with water or juice (for sugar). when should i take it? what other suppliments do you guys reccomend.


my diet is something i really need to fix and i know this. i usually have a bagle for breakfast, then end up eating a burger or chicken quasadia later in the day. then ill have a burger or some chicken fingers later. and i have cereal or ramen inbetween. i know my diet isnt healthy at all so i was hoping to get some advice for this. i am at school and i dont have a kitchen, so basically what i eat has to be stuff i can buy at the supermarket or what i can get in the dining hall. i know i need to step up the fruits and veggies too, im planning on doing that. what can i do to fix my diet.



right now i weigh about 190 and my weight doenst fluctuate that much, maybe a pound or so up and down. my max bench is 225 as of monday, i havent maxed out other exercises in a while so im not sure what those are right now. i make sure that im hydrated at all times, i drink a LOT of water, and i really dont drink that much, maybe once a week MAX. i do like though.


anyone have any suggestions for me??

[DEEPER KEMICAL]

just before i start making recomendations, from what i read you:

1) want to gain mass
2) help with exercise program
3) clean up diet

??

[goat]

just before i start making recomendations, from what i read you:

1) want to gain mass

yes. i have a pretty good knowledge of working out just wanna see if u have any comments on the workout im doing. im actually thinking of switching to lifting 5 days a week 1 body part a day and legs possibly on monday at the beginning of the week to get it out of the way.
2) help with exercise program

yeah nothing to crazy, im thinking cardio 2-3 days a week maybe for like 20 mins a day, but any suggestiosns here would be great

3) clean up diet
yeah for a college kid
??

[DEEPER KEMICAL]

everything im gonna say is whats been working for me: make your leg day on a separate day. back and chest is a good combo, but those are 2 areas you wanna excelt he most in, put them on separate days. chest/bis and back/tris would be good. have a shoulder day and abs day. do mostly copounds for everything. eat like an animal (clean, of course)

cardio 2-3 days a week for 30 min is fine.

and your diet, if your bulking, make sure you eat eat eat. mass is all about calories. cycle carbs to reduce bloatedness.