Help me plan my back workout for tomorrow (total plan overview also)

[MatthewRyan]

My goal is gain 15lbs over the next 4 months. (currently 165, 5'11") Im in pretty good shape.

Ive been working out 4 times a week, doing leg/arms/chest/back. Tomorrow is my first back day and I have no idea what back exercises would be compared in effectiveness to say.. sqauts for legs. Suggestions for my workout tomorrow would be awesome.

Also, here is my overall plan.
Diet: Im having one ready to drink Muscle Milk once a day in addition to my normal diet of 2 large meals (both with meat) ex carne asada burrito + beef taco for lunch, and 3x3 In and Out with fries for dinner. I would have the muscle milk for breakfast, 30mins or so before my workout.

Legs: The main focus will be sqauts, and after the first workout 4 sets of squats had me totally spent. Next time ill add the calf machine.

Arms: using the 1 handed grip on those rope/pully giant machines to isolate both my biceps and tricepts. Then doing skull crushers, and finishing with one arm preacher curls.

Chest: I went solo so I used dumbells to do bench. Next did the decline Hammer machine. I was spent, so im not sure what ill add next time.

I also will do some type of an ab workout each time.

Any comments would be great.

-Matt

[Thremp]

This plan sucks. Use a professional beginner one. Diet is almost worst I could imagine.

[MatthewRyan]

[ QUOTE ]
This plan sucks. Use a professional beginner one. Diet is almost worst I could imagine.

[/ QUOTE ]

lol - as I was typing it out I realized how bad the diet sounded. do you have a link to a professional beginner one?

[Rearden]

Deadlift
Bent over barbell row
Pullups
One arm dumbbell row

IMO in order of importance... and that is of course just a segment of avaliable back work

[MatthewRyan]

thanks Rearden

[Thremp]

Matt,

I'd completely scrap whatever you are doing. Look at some of the beginner stuff on T-nation or crossfit depending on your goals. T-nation is geared more for looking good, while crossfit is more about "athletic" performance.

[Rearden]

[ QUOTE ]
This plan sucks. Use a professional beginner one. Diet is almost worst I could imagine.

[/ QUOTE ]

"The Gym on 2+2: Post and get ripped on by Thremp"

I agree and I think everyone else would that his program/diet need work... but your post is hardly productive in any respect

Come to think of it most of your posts are similar and it has me curious on the application of the note on tone

[Thremp]

Maybe we could create a beginner sticky to read. His diet is about as bad as you can reasonably get still eating 3 meals. Like... horrid. Like super horrid.

He has a wretched split using a ton of isolation exercise with no real direction. Would it be better if instead I wrote:

"You plan isn't the best. I suggest a couple tweaks.
1) Read a book/post/memo/pamphlet/log about diet/nutrition.
2) Copy a workout plan.
But I mean... You plan looks great. Don't let anyone tell you its really bad, cause you know... You can believe what you want."

[thirddan]

[ QUOTE ]
[ QUOTE ]
This plan sucks. Use a professional beginner one. Diet is almost worst I could imagine.

[/ QUOTE ]

"The Gym on 2+2: Post and get ripped on by Thremp"

I agree and I think everyone else would that his program/diet need work... but your post is hardly productive in any respect

Come to think of it most of your posts are similar and it has me curious on the application of the note on tone

[/ QUOTE ]

if he read this forum at all he would have been able to guess what all the advice would be...and any person that took more than two seconds would know that his diet is crap and obviously not going to help any kind of fitness efforts...people, take a couple minutes looking around before you make a thread...

[MatthewRyan]

[ QUOTE ]
[ QUOTE ]
[ QUOTE ]
This plan sucks. Use a professional beginner one. Diet is almost worst I could imagine.

[/ QUOTE ]

"The Gym on 2+2: Post and get ripped on by Thremp"

I agree and I think everyone else would that his program/diet need work... but your post is hardly productive in any respect

Come to think of it most of your posts are similar and it has me curious on the application of the note on tone

[/ QUOTE ]

if he read this forum at all he would have been able to guess what all the advice would be...and any person that took more than two seconds would know that his diet is crap and obviously not going to help any kind of fitness efforts...people, take a couple minutes looking around before you make a thread...

[/ QUOTE ]

Honestly, I didnt think my diet was as terrible as you guys make it out to be, but Im only a beginer. I was thinking that getting all of the protein would be perfect. I dont care if its not 'lean meat', and frankly im not into it enough at this point to eat chicken breast and salad everyday. Im also busy with work/school/poker/gf/friends so I tend to eat out for almost all of my meals.

I would appreciate if you guys could point out why my diet is so bad and maybe help me with some alternatives that I can get as take out?