would like opinions on my 3 way split and diet

[gorilla2015]

I am just starting to train DC style again and I am looking to gain 10-15 lbs of quality muscle over the next 6 months. I worked with Dante last year and he took me from 228 to 264 in about 4 months and then held that weight for about 3-4 months before I preped for first show. I worked with skip on the prep which brought me down to 209.5 for a show this past july. I have stayed pretty lean except for the past few weeks when I became ill but I am now heathy again at a morning wake up weight of 229 with abdominals still barely there but going real fast LOL. I am not looking to blow up to the 265- 275 range but stay pretty lean this off season ang go up to the 240- 245 range with abdominals. I am looking to gain this weight in a slower fashion than normal so that most of it is quality weight. Here is how my diet looks:

1) 6 ozs 96 % lean beef/ 6 egg whites with 1 yolk/ 1/2 cup oat meal


2A) **Work out days only** 100 gram protein whey shake / 3 packets of instant oatmeal


2B) 12 oz chicken breasts/ 1 cup oat meal

3) 70 gram protein shake of whey, egg, milk protein mix/ 1/2 cup oat meal/ 1 tbls of peanut butter

4) 12 oz chicken breast/ 1/2 cup of brown rice/ 1 tbs of peanut butter

5) 10 oz 96% beef/ small salad with vinegar

6) 70 gram protein shake ( same as 3)/ 1 tbls of peanut butter


This gives me about 390-400 g of protein 160 g of carbs on non workout days and around 490-500 g of protein, 235 g of carbs on workout days, fat is around 60-70 everyday.


here is my work out plan : My lower body is my weakness so I broke them up into 2 days, also I over train real easy so hitting the body over 3 workouts instead of 2 should help my recovery.

Day 1: Chest, triceps, back width, back thickness

Day 2: Off

Day 3: Biceps, calves, quads

Day 4: Off

Day 5: Shoulders, hamstrings, abs

day 6 off

day 7: off if rest is needed or start Day 1 again and repeat cycle



Thanks, Gorilla

[heavy hitter]

im not tyring to sound rude here but if this is the diest you used when you were trained by DC then i would suggest you remove it pronto. other than that it looks good.

[gorilla2015]

Please give me a little credit ( LOL), No that is not DC's diet from last year this is one that I put together to help keep me lean while I gain slowly. My diet from last year had a shitload more carbs and fats but it did make me grow but with a little too much bodyfat.

[heavy hitter]

alright it's cool then.lol thought i was gonna have to have IH eat one of your forearms

[jimpaul]

Gorilla2015, were you doing your cardio and cutoff times properly.?