Preparing for a summer bulk

[gezuz]

So this summer I have no job and no classes to take, so I've decided to bulk up and play lots of poker. Current stats:

Weight: 169 lbs
Height: 5' 11
BF: 14%

I'd like to get to get to 190, and I have 4 months to do so. First, my planned workout. Right now I do a 4 day split with one day of rest in between, consisting of:

Chest + Shoulders
Back + Abs
Legs, including calves and hamstrings
Arms + Abs
Rest

Is this optimal for a bulk? Or should I be doing something like Push/Pull, or a different kind of split like a full body workout? I was under the impression that as long as I work out pretty hard, which I do, the diet is the important part. Which leads me to (awesome segway no?) my diet. Using an online calculator thing I'll need 3500 calories, with a 40/40/20 ratio. In the past, my diet has been the main part of my bulking/cutting, so I'd like to rape my body with food.

10:00 AM
Wake up

10:15 AM
1 cup oats
½ cup 2% milk
1 tablespoon chocolate ice cream
2 scoops whey
-Blended together, this takes like 20 minutes tops to consume

12:30 PM
2 slices whole wheat bread
1 can of tuna fish
1 tablespoon of mayonnaise
½ cup of chips
-After about 6 months of at least 1 a day, I’m not sick of these

1:00 PM
Workout
-Aww yeeeuhhh

2:00 PM
2 scoops whey
1 banana
-I always feel like a beast post workout chugging this. Drinking the shake is almost more effort than the workout if its warm.

2:30 PM
1 cup oats
½ cup 2% milk
1 tablespoon chocolate ice cream
2 scoops whey
-Mmmm.

5:00 PM
1 cucumber
???
-Umm how should I space my meals out?

7:30 PM
2 slices whole wheat bread
1 can of tuna fish
1 tablespoon of mayonnaise
½ cup of chips
-My blood is 35% mercury

9:00 PM
1 banana
-Almost done

10:00 PM
1 chicken breast
~300 calorie microwave meal
1 cup of broccoli
-Grill the cubed chicken, put it in the microwave dinner, so easy to down.

This comes to about 3600 calories, 400/300/75, but I plan on adding supplements as well like flax seed oil or fish oil pills, which will increase my fat intake. What is the best mass gainer to take? Right now all I take is ON whey, but I’m looking into some more calorie dense powders, like Universal Real Gains or Serious Mass. I’d really appreciate some advice on supplements for bulking, I’m clueless except for whey protein. I’m sure this diet has plenty of holes in it, as does my workout plan, so please, tear me a new one.

[zer0]

your 10 p.m. meal looks like it should be your 5 pm meal. if you're going from 10pm till 10am without eating, invest in some casein protein for nightime (or, learn to enjoy cottage cheese)

[1C5]

Looks alright to me. Also take a multivitamin and some creatine.

Workout looks alright too, but I just switched to this 5x5 workout which is more a full body one and am pretty convinced a workout like this is better for putting on weight than a normal bodypart split workout. (and this is coming from me who for 8 years straight has done a bodybuilding bodypart type split workout)

[1C5]

and for protein, I love Muscle Milk, mixed with milk is almost 600 calories and tastes amazing. chocolate mint or chocoalte banana crunch are my favorites.

[thirddan]

your post workout drink should be much higher in carbs than just a banana, get some dextrose/malto in there...

[1C5]

or oatmeal would work too

[thirddan]

also, i wouldnt put a lot of money into getting a weight gainer powder, its mostly just gonna be sugar...you can get a lot of healthy useful calories with mixed nuts (protein + fat), peanut butter, olive oil, most fruit has about 100cals etc...3600 cals/day shouldn't require a weight gainer supplement...

[thirddan]

[ QUOTE ]
or oatmeal would work too

[/ QUOTE ]

yeah, i had that written, but he has oatmeal in his 230 meal which is fine...

[gezuz]

Thanks for the advice guys, very helpful. I'll change my 10 PM meal to my 5 PM one, and instead have muscle milk to get me through the night. I'll probably end up having fish oil capsules too.

Thanks 1C5, I'll look into the 5x5, which is actually exactly what I was thinking about doin over summer.