need some help with my routine

[GreatWhiteNinja]

age - 20
height - 5'9"
weight - 149lb

i started lifting back in january when i weighed 170, my main goal was to lose weight and get cut... well i only lost the weight, didnt get cut. i still want to get cut but i feel that my weight will affect my job therefore id like to gain a little more weight while getting cut (if its possible). i go into the police academy in june 2011 and id like to be up to 180 by that time. i think my weight will have a large affect on my job because im currently the lightest person that i play football with and its just too easy to take me to the ground. my eating habits turned into crap and my current lift routine is crap.

monday - chest/arms
wednesday - back/shoulders
friday - same crap as monday which probably isnt smart

honestly i know nothing about what i should do in order to reach my goal so i definitely need some help.

 

[Marat]

My recommendation is purchasing the book "Starting Strength".

Another option is to read the link in my signature. Check that out and ask if you have any questions.

 

[ectomorph141]

age - 20
height - 5'9"
weight - 149lb

i started lifting back in january when i weighed 170, my main goal was to lose weight and get cut... well i only lost the weight, didnt get cut. i still want to get cut but i feel that my weight will affect my job therefore id like to gain a little more weight while getting cut (if its possible). i go into the police academy in june 2011 and id like to be up to 180 by that time. i think my weight will have a large affect on my job because im currently the lightest person that i play football with and its just too easy to take me to the ground. my eating habits turned into crap and my current lift routine is crap.

monday - chest/arms
wednesday - back/shoulders
friday - same crap as monday which probably isnt smart

honestly i know nothing about what i should do in order to reach my goal so i definitely need some help.

Do this and you should instantly start seeing results within a couple weeks.

Monday - chest/triceps
Wednesday - back/biceps
Friday - legs/shoulders

Stick with heavier weight and lower reps. Example:

Bench
set 1 x 10
set 2 x 8
set 3 x 6
set 4 x 4

Something like that and add at least 500 calories per day to your daily intake. After you quit ganing weight, add another 500 calories per day. With this method I was able to go from 141lbs to 171lbs in exactly 3 months on my first bulk. Just make sure you are doing deadlifts and squats for sure. Dips and pull ups are also great for bulking.

 

[PushAndPull]

My recommendation is purchasing the book "Starting Strength".

Another option is to read the link in my signature. Check that out and ask if you have any questions.

This, and I would also recommend you check out the stickies