first post(long)-diet/routine critique,help!

[Arson]

First off I just wanna start off by saying thanks to everyone on this site, because chances are ive learned something from you, and i also want to apologize for my poor spelling, punctuation, and grammar (im lazy). Okay, so now to the problem. Ive been lifting for a bit over 6 months now, and i have gained about 5 pounds of muscle and dropped some fat. Before i found this site i had been doing everything wrong, only training upper body, overtraining, typical teen mistakes. Luckily i found this site and realized what i was doing. I browsed the forums, spent hours reading, and eventually made a max-ot type routine , which i have been following steadily since. For the majority of the time i have watched what i eat but have only just recently sat down and made a bulking diet. Im roughly 5'8, 135lbs, and 16 years old, and i would like to try and gain about 20 pounds by the end of june. However, my routine seems to be getting stale, and i seem to be slowing down growth wise, so i ask you guys for some help, because it seems like the more i research, the less i know. Also would bulking to the end of june and then cutting even be worth it, should i just bulk through summer? Following is my diet/routine, i tried to figure out the amount of protien, carbs, etc, but i do not know the caloric content of some of the ingredients.

diet

breakfast (6:30) : 3 poached eggs (w/yolk), 3 slices of 9 grain wheat, 8oz 1% milk
carbs:72g (21 sugar) fats: over 8.5g protien: over 20g

Midmorning (9:30) : cliff bar
carbs:40g (18 sugar) fats:6 (1.5 sat) protien: 10g

lunch (11:00) : turkey or chicken on 2 slices wheat w/ 1 slice of cheese, mustard, apple, milk, and an extra slice of wheat for more carbs

Mid-day (1:50) : 1/4 peanuts
fats: 17g (2 sat) protien: 10g

pre workout snack (3:00) : 2 slices of wheat, 8oz 1% milk (off days- 8oz columbo lowfat yogurt+slice of wheat) + creatine/water

workout: 4:00-5:00, sometimes lasts a bit over an hour

post workout- scoop of whey in 16oz milk w/ tbsp of natural pb
40g protien 26g sugar

dinner (6:30) : ranges from- sheperds pie, meatloaf, chicken pie, pasta etc
-93% lean meat, and veggies (spinach, red potatoes, corn, green beans, etc)

bed time shake (9:30) : scoop of matrix 5.0 w/ 8z milk, 1tbsp pb

-i know the diet could be better, but im in school, and on a budget, so this is what i have to work with, and should i plan to increase my calorie intake by a few hundred every week or so?


routine:
monday:
flat bencn 3x4-7
incline bench 2x4-7
incline flys 3x4-7
arnold press 3x4-7
military press 3x4-7
flatb/skull crush 3x4-7
french press 3x4-7

wednesday:
deadlift 3x4-7
prone db rows 3x4-7
lying db row 3x4-7
or
chins
hammer curl 3x4-7
db curls 3x4-7

friday:
squat 3x10-15
leg extension 3x6-10
leg press 2x8
calf raise 3x25
weighted crunch 3-4 sets of 15- 20 reps (depends on mood)
twists: 100 ( to loosen up obliques)
crunches: 3-4 sets of 75 (depends on mood)
- i will usually do abs/calves on saturday and the rest in the gym on friday


any advice you have for me is greatly appreciated, im in a but of a rut. i could especially use some recomendations on a new routine, thanks a lot for for your time, and sorry my post was so long!

[sickman99]

dont drink 1% milk drink whole or at least two % the fat of the milk contains the most nutrients and rest of the milk is basically water

[Arson]

Originally Posted by sickman99

dont drink 1% milk drink whole or at least two % the fat of the milk contains the most nutrients and rest of the milk is basically water

thanks for the advice, but i take a multivitamin, which i forgot to mention. Also did i post this in the wrong spot, i figured since im a teen it would go here, but sorry if i did so. No one has anything to say?!

[thunder10]

I think everything looks pretty good. If you stick with a diet like that and stay consistent you will definately gain some size. 20lbs by june is alot though, so don't get discouraged and stick with your program. Just make sure you are getting atleast 1gram of protein per pound of body weight and you should see solid gains.

The only thing im no so sure about on your routine is doing deads and squats with only one day seperating them, your legs may need more time to recover than this.

If you want to switch things up try having a chest/legs, bis/tris, back shoulder routine. You can do your normal excercises just move them to the specific days. I switched to this about two months ago and have seen some nice gains. Good Luck!