Workout, diet, supplement help please!

[gdossena]

Hey guys!
22 yrs old male
Weight:156lbs,
Height: 5'11"
Goal: gain 15lbs of muscle, reduce body fat.

I got back into working out 7 weeks ago, and so far I have done endurance workouts, with 15 reps (1st 2 weeks), 12 reps (wks 3-4), and so on. Currently I'm doing exercises with 10 reps, as follows:

MON - Chest, Tri, Shoulders, abs, cardio (run)
TUE - Back, biceps, abs, cardio (bike)
WED - Legs, shrugs, abs
THU - Chest, biceps, triceps, abs, cardio (run)
FRI - Back, shoulders, abs (bike)
SAT - Cardio (run), abs.

I'm planning to go more into strength beginning next week, and perhaps changing the layout of the workouts - what can you suggest me? How many exercises per muscle group each workout? How often should I change up the workouts?

Also, I decided to diet as follows: 50% carbs, 35% protein, 15% fats. A total of 2800 calories per day, which is 312 more than may daily intake needed. Is this a good diet to gain muscle and reduce body fat? (I ordered a caliber to calculate my body fat %).

I want to add supplements to all this - but my goal is to gain just 15lbs of muscle. I am thinking about: Whey protein (take 2-3 times a day), nitric oxide, Coenzyme Q10, and multivitamins. I looked at BSN Nitrix and NO-Xplode for NO2, and MRI's NO2 Platinum. Which do you suggest better? (I want to keep things very simple)

Well, thanks for your time and I'm waiting for your suggestions!

 

[Mags]

First off, I'd reduce your bodyfat first then fix-up a diet and training regime that'll help you gain as much lean muscle as possible.

Also, ensure you're at least getting the usual 1-1.5 g of protein per lb of bodyweight.

 

[Scarface30]

1st - you need more lower movements. they are some of te biggest muscles in your body, so using them if you wanna gain some muscle is gonna be key.

2nd - way too much there, especially triceps and biceps. not only do you have 2 days that you work them both, but you have 2 back days (aka bicep work) and 2 chest and shoulder days (aka tricep work).

3rd - quite a few ab workouts there. cut down on those a bit too.

you should take a look at the stickies because what you have there is a sure fire way to overtrain, and then you wont see any gains.

there are many ways you can set up a routine, full body, upper/lower, push/legs/pull...

so take your big compounds you have, ie: bench, squat, deads, rows, pullups, OH presses and put them together in a split of your choice. throw in some auxillary movements of bodyparts that might be lagging.

 

[vortrit]

That workout looks like it came straight out of a magazine...

 

[AgEnT]

this workout looks like you are overtraining.. split up your days better.