Gaining size/muscle without gaining fat!

hey guys, all my stats are at the bottom in my signature. i am 20 years old now, i have a good diet, i train almost everyday. i want to add some size to me as i am only 12st and at 6ft2 i look good, but i dont have a great deal of size!
 
my diet kind of looks like this.
 
wake - Protein shake / omega 369 tabs / multi vits
breakfast - Bowl of branflakes with semi skimmed milk and a banana / OR 4 scammbled eggs on wholemeal bread
mid morning - tuna, chicken or ham salad sandwich with fruit & yogurt
preworkout - pasta and tuna with banana milkshake & hand full of nuts
TRAIN
Postworkout - protein shake with dextrose
Dinner - Steak, Chicken breast OR turkey with sweet potato and veg OR rice
Before Bed - Protein Shake
 
Training Routine:
 
Monday - Chest - FLAT BENCH, INCLINE DB PRESS, DUMBELL FLIES, CABLE CROSS
 
Tuesday - Back & Quads/Calves- LAT PULLDOWN FRONT, LAT PULLDOWN REAR, NARROW SEATED ROW, STRAIGHT ARM PULLDOWN, LEG EXTENSIONS, LEG PRESS, SQUATS, SEATED CALVE RAISE
 
Wednesday - Shoulders - DB SHOULDER PRESS, LATERAL RAISES, FRONT BARBELL LIFTS, REAR DELT RAISE
 
Thursday - Biceps - HAMMER CURLS, BARBELL PREACHER CURLS, SEATED DB CURLS
 
Friday - Triceps & Hamstring/calves - V BAR PUSHDOWNS, ROPE PUSHDOWNS, SKULL CRUSHERS, STRAIGHT LEG DEADLIFTS, HAMSTRING CURLS, SEATED CALVE RAISE
 
With Cardio and abs 4 times a week!
 
Critisise me!! and any factors you think i need to change just throw right at me.
 
Cheers Guys
 
Ash.

Banksy's Shapeup Journal 

man i read somewhere that multi vits are no good for u

  Martin O'Neil: "Why am I in the second team, boss??" Brian Clough: "Because you're too good for the third"

That Cant be true surely, everyone needs there vitimins, either way that wouldnt effect anybodys diet.

Banksy's Shapeup Journal 

multi vit tabs are indeed said to be not very good for you.

5 days on 2 off isnt such a good routine mate, have a rest day in the middle.

Legs and back are two big muscle groups and on the same day yet your little biceps have their own day.when training properly you should only be able to put maximum effort into two different exercises on such a small muscle group, ie curls and hammers.

Try doing arms on the same day, back on its own, legs on their own and shoulders with chest. OR back and bi's, chest and tris, legs, shoulders.

From the look of it your doing too much for bulking aswell. 5 days training and 4 cardio sessions aswell is too much imo.

 

5 days on is the routine any fighter takes, i do bag work in between.
how about if i stick to what im doing but do bi's and tri's in one session and set legs to there own dedicated day??

Banksy's Shapeup Journal 

Agree with bluebear 3x  bi's and tri's together legs and back on their own.

banksy


5 days on is the routine any fighter takes, i do bag work in between.
how about if i stick to what im doing but do bi's and tri's in one session and set legs to there own dedicated day??

Better.

  

banksy


5 days on is the routine any fighter takes, i do bag work in between.
how about if i stick to what im doing but do bi's and tri's in one session and set legs to there own dedicated day??

Any sportsman needs adequate rest mate. I didnt do 5 day on in 7 years of boxing.

Arms do not need their own day for 99% of people imo.

At most i'd do:
legs
chest/tri's
back/biceps
shoulders

split how you please.

every other day
2 on 1 off repeat
2 on 2 off repeat
etc

diet??

Banksy's Shapeup Journal 

All4n


Arms do not need their own day for 99% of people imo.

At most i'd do:
legs
chest/tri's
back/biceps
shoulders

split how you please.

every other day
2 on 1 off repeat
2 on 2 off repeat
etc

Thats my usual routine but i listed them both as i like to mix things round abit when my body gets used to it.

banksy


diet??

Looks ok, not too keen on the 4 whole eggs and bread. i dont like mixing macros on that scale as a rule. do you like porrige? Could have that with one whole egg and some whites?

When you say sandwich is this just two slices of bread? and the egg on toast? Id be wanting more carbs with all the cardio you fighters do.

Make the before bed shake a casein shake and dont go too overboard with the protein 

casien and protein is the same thing right?
yeah the sandwich is 2 slices wholemeal bread and same with the scrammbled. never really tried porridge too much, i will get some and give that a go. cheers.

Banksy's Shapeup Journal 

Bluebear


multi vit tabs are indeed said to be not very good for you.

Why?

yeah, i really dont understand that statement...

Banksy's Shapeup Journal 

ak123

Bluebear


multi vit tabs are indeed said to be not very good for you.

Why?

Read up on it

banksy


casien and protein is the same thing right?
 

No, casein is slow release. Whey is a mixture of fast, moderate and slow release.

i read multi vits in high dosages are bad ,tescos one a day is fine

Bluebear

ak123

Bluebear


multi vit tabs are indeed said to be not very good for you.

Why?

Read up on it

Great, thanks!

Bluebear

banksy


casien and protein is the same thing right?

Whey is a mixture of fast, moderate and slow release.

No, it's not. Read up on it!!

ak123

Bluebear

ak123

Bluebear


multi vit tabs are indeed said to be not very good for you.

Why?

Read up on it

Great, thanks!


I dont know but i heard it said on here and in the paper, hence the way i wrote my reply.

Bluebear

banksy


casien and protein is the same thing right?

Whey is a mixture of fast, moderate and slow release.

No, it's not. Read up on it!!

Ok, whey is absorbed quickly, casein slowly. The point i was making is still valid.