I'm having trouble coming up with a routine (i got some exercises- at the end) if you could quote my workout routine and add some suggestions i'd appreciate it! im trying to make a hybrid routine where i can achieve a lot of strength and an increase in muscle size (im unsure about the sets and reps)
My weight: 154lb
Height: 5'7"
Waist: 34"
DIET
Calories to consume to gain weight: 154x16=2464 cal
Protein= 154x1.3g =200.2g x 4= 800.8 calories [29%]
Carbs= 154x 2.5g=385g x 4= 1540 calories [56%]
Fat = 154x .3g=46.2g x 9= 415.8 calories [15%]
Total: 2756.6 calories (its higher then one to gain weight, but i guess thats ok because muscle burns fat faster)
Is that a good amount of calories to consume, or does it need to be higher? (i want to get stronger and keep my bodyfat around the same.)Also, one of the stickies said to eat .3-.4g per pound of bodyweight, but my book said i should consume 20% minimum fats [the book talks about gaining muscle for hardgainers though]... is my percent ok or not?
I plan on eating 5-6 meals a day and as many of them as actual food. I may however consume 2 protein shakes on training days.
I plan on eating (
i'll try and divide the 2756.6 calories between the 5-6 meals... i may have to compensate because of the protein shakes:
breakfast -
oatmeal
fruits (5 servings throught day)
fat free milk (
thats what i always get... that ok?)
whole wheat toast
margerine
hardboiled eggs
egg/cheese/ham sandwich
cheerios
bagels [whole wheat] w/ cream cheese or peanut butter
lunch/dinner (and the other meals)
tuna
chicken
whole wheat pasta
salmon patties
low fat meats
porkchops
hamburgers
green vegetables
cauliflower
dairy products - in moderation
sunflower seeds
i will avoid (or try too as much as possible 
) -processed, frozen, or foods that taste really good: pizza, fried foods, candy, sodas
Water: i'll drink a gallon a day
Cheat day: once a week/ every 2 weeks: i can eat a candybar or a little ice cream, etc.
SUPPLEMENTS
1. Centrum multivitamin
2. ON 100% whey protein
Powerlifting/Bodybuilding routine
i'll do gripwork on my days off.
Mon: Arms and chest
Bench press 3x 6
Parallel bar dip 3x10
Curls 3x 6
Pull down 3x6
Tue: off
Wed: Legs
Squat 3x 10
Deadlift 3x 10
Calf raises 3x10
Thur: off
Fri: off
Sat: Back
Pullup 3x10 (pronated grip)
Sun: off