Hey everyone, new here.

I wanted to get some feedback and ask a few questions.

Well im about 213. I want to put on a good 15-20 solid lean muscle. I want to play semi pro football, so bulking up a bit and getting faster are my prioritys. However I seprated my shoulder 2 weeks ago...it sucks, I got my full ROM back but im just now starting to build my strength back up.

anyway I wanted some feedback on my routine and need help with the diet.

My routine was
Mon. Thur. Chest/Tri/Shoulders
Tues. Fri. Legs/back/bicepts/abs
Sat. usually did power cleans, followed by any exorcise for a muscle group i feel didnt get worked very much.
Wed. Sun - Off

I dont take anything accept a multi vitamin and i was taking creatine before I got hurt.

Since the injury ive been uping my Cardio alot and focusing on my legs workout. Squats/legpress quad/hammy extensions and abs.

Anyway so on with the questions, Hows my routine? am I working each group out enough?

Big question is about the diet. How many calories should I aim for? I try to take in my body wieght in protein. i also try to eat alot of carbs on my days off. Diet thing is my bane tho...so any advice on that would particulary be helpful.

I will appreciate any advice guys, unfortunatly I wont be able to use it until my shoulder heals.