I'm 19 years old and have been training for about a year with not much progress.  I am 177lbs right now, 6 feet tall, and endomorph.  I will be bulking for 20 weeks, trying to get to around 200lbs with not much difference in BF%, if possible.

My Starting Measurements:

Wrists: L 6.625in R. 6.5in
Bicep: L 12.0in R 12.5in
ABs: 33.5in
Waist: 33.875in
Forearms: Both 11.0in
Calf: Both 15.0in
Thigh: L 21.75in R:21.5in
Neck: 14.75in
Chest: 37.625in
BF: Not calculated yet..estimation=17-18%

Diet:
 
8am (550cals)
1 cup dry oats
1.25 scoops muscle milk
.5 scoop whey

11am (200 cals)-class
1 small detour bar

12pm (420cals)
1 large wheat tortilla
1 cup mixed veggies
3oz chicken breast

Pre/during w/o (150cals)
.5 scoop whey
1 scoop amino vital

Post w/o (300 cals)
45g dextrose
1 scoop whey 20g protein

4pm (550 cals)
1 large wheat tortilla
1 cup mixed veggies
3oz chicken breast
.25 oz almonds
1/4 cup pasta or couscous

7pm (450 cals)
2/3 cup dry oats
3oz chicken breast
1 cup green beans
.5 oz almonds

10pm (200 cals)
1/2 scoop muscle milk
1/2 scoop whey
2 cups green beans

11:15pm (180 cals)
1 cup cottage cheese

This comes out to 3000 cals at a pro/carb/fat ratio of 32/45/23.  Any suggestions?

Training
 
Tuesday: Chest/Tri
Dips 3x2 (not strong enough after chest)
Flyes 4x10
DB Bench 3x8
Incline DB bench 3x8
Tri db press 3x6
Tri pulldowns 3x10

Wednesday: Back/Bi
Seated Rows 3x8
Lat pull downs 4x8
Back flyes 3x10
Bench over rows 4x9
BB curl 3x8
Preacher curl 3x8

Friday: Shoulders/abs
Leg raises 4x10
Crunches 3x20
Shoulder press 3x8
Laterals 4x8
Shrugs 4x15
Wrist curls 2x12

Saturday: Legs
Squats 3x8
STDL 4x8
Leg extensions 3x8
Leg curls 3x8
Standing calf raises 3x15


Any suggestions/changes in training?  I am looking for pure mass...is this suitable?

Supplements
Whey Protein
Muscle milk
Amino Vital
Multivitamin
Creatine (SOON)
Muscletech Stack (CREakic, Leukic, Gakic)...in 5 weeks
Fish oil caps (taken randomly)

Any help or suggestions would be appreciated...I really want to reach my goal.  I will do my best to post pics/bf% asap.

Did Chest and Triceps today:
 Focus: 5
Intensity: 7
Sleep: 7
Energy: 8
Mood: 7
Water intake: 8
Adherence to meals: 9
 
I had been sick last week and lost some strength, so i'm working my way back.
 
Flyes: 4x8 35lbs
Dips: 3x3 (+1 rep)
DB bench 3x7 (+1 rep) 50lbs
Pull downs 3x10 80lbs
Tri press 20lbs DB 3x5
Incline DB press 3x6 (+1 rep) 45lbs
 

ORIGINAL: redtailshark2000

I'm 19 years old and have been training for about a year with not much progress.  I am 177lbs right now, 6 feet tall, and endomorph.  I will be bulking for 20 weeks, trying to get to around 200lbs with not much difference in BF%, if possible.

My Starting Measurements:

Wrists: L 6.625in R. 6.5in
Bicep: L 12.0in R 12.5in
ABs: 33.5in
Waist: 33.875in
Forearms: Both 11.0in
Calf: Both 15.0in
Thigh: L 21.75in R:21.5in
Neck: 14.75in
Chest: 37.625in
BF: Not calculated yet..estimation=17-18%

Diet:
 
8am (550cals)
1 cup dry oats
1.25 scoops muscle milk
.5 scoop whey

11am (200 cals)-class
1 small detour bar

12pm (420cals)
1 large wheat tortilla
1 cup mixed veggies
3oz chicken breast

Pre/during w/o (150cals)
.5 scoop whey
1 scoop amino vital

Post w/o (300 cals)
45g dextrose
1 scoop whey 20g protein

4pm (550 cals)
1 large wheat tortilla
1 cup mixed veggies
3oz chicken breast
.25 oz almonds
1/4 cup pasta or couscous

7pm (450 cals)
2/3 cup dry oats
3oz chicken breast
1 cup green beans
.5 oz almonds

10pm (200 cals)
1/2 scoop muscle milk
1/2 scoop whey
2 cups green beans

11:15pm (180 cals)
1 cup cottage cheese

This comes out to 3000 cals at a pro/carb/fat ratio of 32/45/23.  Any suggestions?

Training
 
Tuesday: Chest/Tri
Dips 3x2 (not strong enough after chest)
Flyes 4x10
DB Bench 3x8
Incline DB bench 3x8
Tri db press 3x6
Tri pulldowns 3x10

Wednesday: Back/Bi
Seated Rows 3x8
Lat pull downs 4x8
Back flyes 3x10
Bench over rows 4x9
BB curl 3x8
Preacher curl 3x8

Friday: Shoulders/abs
Leg raises 4x10
Crunches 3x20
Shoulder press 3x8
Laterals 4x8
Shrugs 4x15
Wrist curls 2x12

Saturday: Legs
Squats 3x8
STDL 4x8
Leg extensions 3x8
Leg curls 3x8
Standing calf raises 3x15


Any suggestions/changes in training?  I am looking for pure mass...is this suitable?

Supplements
Whey Protein
Muscle milk
Amino Vital
Multivitamin
Creatine (SOON)
Muscletech Stack (CREakic, Leukic, Gakic)...in 5 weeks
Fish oil caps (taken randomly)

Any help or suggestions would be appreciated...I really want to reach my goal.  I will do my best to post pics/bf% asap.

 
Your not going to gain as much from the protein shakes as you would from whole food.  You need to get some more solids in your diet,  egg whites and oatmeal might help for the morning.   Sandwiches on wheat bread for a snack on top of those protein shakes might help too. Also try cooking up some white rice the night before throw some vegies into it maybe even some chicken and add that in as a snack on top of the protein shake.. or eliminate one of the protein shakes all together and eat that instead.

Thanks for the suggestion.  I have "artificial" protein in the morning, pre/post w/o, and late at night.  I can't cook egg whites because I am in school and have nothing to cook with.  As for pre/post w/o, don't you want fast digesting protein?  Tonight I substituted the 10pm whey with 1/2 a can of tuna.  I'll do my best to put solids in when I can.  Please let me know if there is anything else I should change.

ORIGINAL: redtailshark2000

Thanks for the suggestion.  I have "artificial" protein in the morning, pre/post w/o, and late at night.  I can't cook egg whites because I am in school and have nothing to cook with.  As for pre/post w/o, don't you want fast digesting protein?  Tonight I substituted the 10pm whey with 1/2 a can of tuna.  I'll do my best to put solids in when I can.  Please let me know if there is anything else I should change.

 
For the egg whites.  you dont need to cook them,  at the store they have what looks like a small milk carton with liquid egg whites.  Poor 2 - 3 servings of that into your oatmeal, I know you have time to make oatmeal. 
 
Where ever your store sells eggs look for the carton of egg whites,  get the one that you can put into drinks.  Read the back of the label. 
 
Do all of your cooking at night.. get something that you can store the food you cook in.  Basically prepare all of your food at night cooking and dieting is a big part of body building.   Thats why i said white rice and vegies.. it will stay good for a couple days.   Also try boiling raw peanuts put salt in the pot with them.  Put all the peanutes in different bags,  eat them as a snack  edamani<-- i probably spelled that wrong I will have to look at my package. its really good too.. its an asian soy bean you push the bean out and eat.. it,  they are sweet yet sort of bitter.  They are very easy to cook you just boil them.. everything I just posted you simply have to boil. 
 
I hope I helped a little bit..

Oh and about pooring the salt on the peanuts,  dont put too much on them.. remember sodium can cause bloating,  you dont want to bloat. 
 
Good choice of suppliments BTW

Thanks IBendBarbells, I will definetly try that egg white thing.  I know exactly what egg whites you are talking about.

Did Legs Today:
Focus:8
Intensity: 8
Sleep:7
Energy: 8.5
Mood: 8
Water intake: 8
Adherence to meals: 8
 
The workout felt pretty good today.  My form was good and there were no little kinks to get in the way.
 
Squats: 3x8 205lbs (+1 rep per set)
Leg Curls: 3x10 185 lbs (+15lbs)
Leg extensions: 3x10 180lbs
Calf raises: 3x15 225lbs
SLDL: 4x8 185lbs

you are 20lbs heavier than me but all my measurements are either the same or more, apart from waist, strange, either way im not sure if you could be an endo, a 33.5" stomach isnt actually too bad for 6'0", in fact id say thats rather thin, my gym partner has a 33" stomach and is barely 5'10" and he doesnt look fat at all.
 
Either way hope everything goes well for you

I was like 25% bf at like 190lbs about a year and a half ago and did a STUPID crash diet and dropped to like 150lbs in less than 6 months.  I have been trying to gain back the muscle lost ever since.  That's why I know I'm an endomorph.  The reaosn my weight is high, but my measurements are small is because I am 6 feet tall.  I think I may be an endo/ecto blend...hard to gain lean mass.  Nothing else to do but keep lifting.....

Today was Back and Biceps:
Focus:9
Intensity: 7
Sleep: 7.5
Energy: 9
Mood: 8
Water intake: 8
Adherence to meals: 8
 
The workout was not bad overall.  My left delt was sore from doing legs/squats the day before.  Biceps didn't really make it to the few isolation sets I do at the end.
 
Seated Rows 4x8.5 130lbs (+.5 rep lol)
 
Lat Pulldown 4x9 110lbs (+1 rep)
 
Back Flye 3x9 50lbs
 
Bent over rows 4x9 80lbs
 
Standing BB curls 7/4/death 55lbs
(Bi's just couldn't make it with proper form and just couldn't pump out the reps...they were finished). I dropped the weight to 50lbs and did two sets of 5reps.
 
Preacher curls----never did them, Bi's were finished.
 
Today was good with exception of bi's.  Do you think doing those sets after that much compound stuff with the back would be too much anyway?
 

lol yeah but im 6'0" too lol
 
55lbs barbell curls for your lean mass and measurements is good, i can only properly do reps with 65lbs for barbell curls

Today was shoulders and abs:
Focus: 7
Intensity: 7.5
Sleep: 7.5
Energy: 7.5
Mood:7.5
water intake: 8
Adherence to meals:9
 
The workout felt ok.  No major progress over the previous workout.
 
Shrugs: 3x10 205lbs
Crunches: 4x10 3kg ball
Leg raises: 2x15
wrist curls: 2x12 50lbs
DB shoulder press: 3x7.5++ (has trouble on the last set so i stopped..got pissed and pumped out more reps).
Lateral raises: 3x10 20lbs DB
Side raises: 3x10 12.5lbs DB
 
Ok workout, but definetly looking to improve next week.
 
 

Today was chest and Tris:
 Focus: 8
Intensity: 9.5
sleep: 7
Energy: 7.5
Mood: 8
Water intake: 7
Adherence to meals: 5
 
The workout today was very intense.  This was because A. I was alone in the gym. B. I wanted to make up for a bad day, last chest day.  Strayed from the meal plan for breakfast.  Spent the night at the GF's and got up and she wanted to go out to eat...yes, I begged to eat home but she won.  I ended up eating half a bagel with light cream cheese, 2 egg whites, 1.5 strips of bacon, berries, and a capuccino.  That is the best I could manage for the place.  I got back on track for lunch though.
 
Flyes: 4x10 35lbs
Dips: 3x3
DB bench: 3x7.5 (+.5 rep)
Pull downs 3x10 80lbs
Tri DB press 3x5 20lbs
Incline DB press 3x7 45lbs (+1 rep)
 
Overall a good day...I worked for those extra reps though.
 

Today was Back and Bi's:
Focus:7
Intensity: 7
Sleep:6
Energy: 7.5
Mood: 7
Water intake: 7.5
Adherence to meals: 9
 
Today was my scheduled leg day but I didn't do it because I had plans later tonight to walk around Boston for a couple hours.  This means lots of stairs.  On legs I took to failure on squats, I think this would result in negative progress.  I figured I'd switch it with back and Bi's and do that today.  The workout was good.  Great pump in Bi's and back.  The focus and mood was a little off because I was focused for a leg day, but I didn't do legs.  I also didn't sleep that well last night...studying.
 
Seated Row 4x9 130lbs
Lat pulldown 3x9 110lbs
Back flyes 3x9 50lbs
Barbell Curls 7.5/5.5/4 55lbs (Reps went up and was able to complete all sets this time)
Bent over rows 4x10 80lbs (+1 rep)