I need some Bulking up help!!

Ok. I'm looking to bulk up (mainly my uppper body including abs). This is my current workout regime and i need to know if i am on the right track and eating enough protein etc.
I have just started in the last week doing this (and will start taking Ectosterone next monday).

Month 1 Workout regime:
Monday:Rest
Tuesday: Chest/Triceps and abs
Wednesday:Rest
Thursday: Biceps/Shoulders and abs
Friday:Rest
Saturday: Back/lower body and abs
Sunday:Rest

Each workout usually takes about 1hr to 1 1/2 hours including abs. I do not do cardo as this will come later.
On each muscle group i do about 3-4 different exercises (i.e. Chest = Flyes on ball wih dumbells, Bench press on ball with dumbells, Inclined bench press with dumbells).
Also each workout exercise consists of 3 sets of (12reps, 10reps, 8reps and if no failure in these sets then one last set with heavier weights and i go to failure) of increasing weights (Then if i find this too easy and i don't go to failure on the last set i do another set with a heavier weight and go to failure).

Nutrition: Ok now i weigh 168lbs and want to get to about 190 by March next year but still toned not fat!! or too much fat. (Which i think is quite realistic seeming it is November now)

This is a typical day for me of eating: I do this 7 days a week

Meal 1 (9:30-10am)- 4 or 5 eggs
Meal 2 (12:30pm) - Chicken + Rice + handful of veg
Meal 3 (3pm): Tuna + light may + rice
Meal 4 (6pm): Whey protein (2 scoops of it which is about 24grams of protein). + 1 300mg Ectosterone tablet. Note: This is usualy the time i finish at the gym and drink this.
Meal 5: (9pm): Beef + Rice
Meal 6: (12am): Can of tuna with Mayo + 1 300mg pill of Ectosterone

Note: Ectosterone is a herb not a steroid and according to studies it is really good so i thought i'd try it as a natural way.
600mg of Ectosterone a day is the recommended dose!

From month 2 onwards(i.e. December) i am thinking of doing this:
Workout month 2 onwards:
Monday:Rest
Tuesday: Chest/Triceps + abs
Wednesday:Biceps/shoulders
Thursday:Back/:Legs + abs
Friday:Chest/Triceps
Saturday:Biceps/Shoulders + abs
Sunday:Rest

As you can see i will be doing 2 chest, shoulder workouts etc.. a week.
Tuesday's Chest workout will be something like (Flyes on ball with dumbells, Bench press on ball with dumbells and Inclined bench press with dumbells).

However Friday's chest workout will be (Bench press, Buterflies on machine and maybe another chest exercise?).

Is this ok, does it look like a good plan or not?
Questions:
does this sound like it is a program that will work?
How intense should each workout be?
Am i eating the right stuff 7 days a week?
Is 1 1/2 hrs in the gym enough?
If i stick to this will i see results fast?
Any suggestions?


Thanks for all your help


John

Looks like you have a good plan.

Here's some suggestions to get you on track:

1) Download and read the Max-OT routine. It will help you on your way when it comes to training to get bigger.

2) Read The Basics by Twin Peak.

3) Read the Sample Bulk Plan which I went from 170 lbs to 190 lbs just by eating right.

Now to answer your questions:

does this sound like it is a program that will work?

Surely. Anything will work. But the better question is.. will it be the most efficient for you?

How intense should each workout be?

Every time you lift a weight, the purpose is to build muscle. If you go in doing curls at 20 lbs when you know you can do 45 lbs in good form.. you are wasting your time.

Am i eating the right stuff 7 days a week?

I believe so. Maybe just eat more of it. You can use FitDay to track your calories and ratios. Very good free site.

Is 1 1/2 hrs in the gym enough?

30-60 minutes in the gym is plenty.

If i stick to this will i see results fast?

What do you mean by fast? I saw good results within a year. 2 years since I've been working out a lot harder with more intensity. 5-10 lbs of muscle a year is great. Persistence and sticking to a routine will determine your success. Trying to get to some end point by taking short-cuts or rushing too fast will be your demise. In fitness, slow and steady wins the race.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com