Starting my first bulk, need some help.

[philip750]

Starting my first bulk today, have been working out for 9 months, also been eating over maintance for 6 months (Not been serious enough and added to much fat) then i did 3 months with more serious diet to cut down from 20 body fat to 14-15 bodyfat., im 16 years old, weight 168 pounds, 5"7 with 14 bodyfat. Just decided to go for my dream and my dream body and take food and training to the next level, my goal is to get big, here is my diet:

Will aim for 0.5 pounds a week.

------ Breakfast: -------
100 grams of oatmeal
Whey protein shake
skim milk 4 cups
omega-3
888 calories - 58g Protein - 100g carbs - 18g fat.

-------- Lunch: --------
217g potatoes
150g chicken
omega-3
20g almonds
466 kcal - 44G protein - 38g carbs - 13G fat.

----Dinner/Preworkout: ----
170g tuna in water
120g banana
15g almonds
omega-3
66g oatmeal
636 calories - 61g protein - 72g carbs - 15g fat.

---- After training: ----
Whey protein shake
Apple.
200 kcal - 24G protein - 16g carbs - 1g fat.

--- Between Meals: -------
125g salmon
217g potatoes
20g almonds
omega-3
583 calories - 28g protein - 37g carbs - 30g fat.

----- Before bed: -----
100g cottage cheese
25g almonds
250 ml milk.
253 calories - 18g Protein - 2g carbs - 17g fat.

Total: around 3100 kcal - protein 235g - 252g carbs - 100g fat.



Supplements:
Opti-men (Multi)
Fish oil
100% Whey Gold Standard
Beef protein MuscleMed
Creatine

Im used to to 4 days splits.. but im confused, whats the best?

So i got some questions:

Does this look ok?
What workout program should i do, my goal is to get big and look good.
Anything i should add?

Hope this dosent look too bad

 

[bigbill69]

if you dont put onweight with that then i dont know what will

 

[philip750]

I also need a workout program that focuss on adding mass

 

[philip750]

Come on guys, need to have everything clear before i start

 

[32bulkcycle]

I really like Dorian Yates Blood and Guts routine. Look it up on Youtube. Should help you bulk and get stronger. The diet lookas ok. May be a little hard to keep up with that diet but if youre disciplined enough you can do it. Most people write one medium banana or one large potato instead of 50g of banana or 217g potato. Seems funny to see it like that

 

[Wanna_B_Bigger]

----Dinner/Preworkout: ----
170g tuna in water

Assuming you don't mean canned... Isn't that like 5 or six cans worth (of protein) in one meal?

 

[philip750]

Is 4 day split better then upper/lower?, i was looking at this:

Mon: Lower
Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
Lunges: 2-3X10-12/2′
Lying Leg Curl: 3-4X6-8/3′
Calf raise: 3-4X6-8/3′
Seated calf: 2-3X10-12/2′

Tue: Upper
Flat bench: 3-4X6-8/3′
Incline Dumbbell Press: 2-3X8-10/2′
Row: 3-4X6-8/3′
Pulldown: 2-3X10-12/2′
Chin ups: 2-3X10-12/2′
Dips: 1-2X8-10/1.5′
EZ-Bar Curl: 1-2X8-10/1.5′

Rest: Wednesday

Thurs: Lower
Deadlift: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
Leg Press: 2-3X10-12/3′
Lunges: 2-3X10-12/2′
Leg Extension: 2-3X10-12/2′
Calf raise: 3-4X6-8/3′
Seated calf: 2-3X10-12/2′

Friday: Upper
Flat Dumbbell Bench Press: 3-4X6-8/3′
Incline Cable Flyes: 2-3X8-10/2′
Row: 3-4X6-8/3′
Pulldown: 2-3X10-12/2′
Chin ups: 2-3X10-12/2′
Shrugs: 3-4X8-10/2′
Incline Barbell Triceps Extension: 1-2X8-10/1.5′
Dumbbell Curl: 1-2X8-10/1.5′

 

[32bulkcycle]

Its really impossible to say if one workout is better than another. One of the workouts could work better for one person while the other workout could be better for a different person. Even if someone tells you that one is better that is really just their opinion because that one happens to work best for them