could use constructive critism

[kjay]

37 , 5'8 no aas use, previous weight 238lbs 32%bf current 185 13%

i have dieted for over 1.5 years slow pace but hey, i am thinking its time to switch to a clean bulk and would appreciate your opinion as i am scarred to gain fat back.

my plane train 1 body part a day, bi,tris same day
12sets large muscle 9 on small

calories i am going to try for 3500-4000

suppliments are 1 aday vitamin seperate b,d,c,magnesium, L arginine fishoils.
optimum nutrition gold standard whey. CEE tabs and pwo cee with no2



will the cee help me fill out , as i am not going for the concentration camp look.

my goal is to add some lean lbs with little fat gain, this is new territory for me as i have been in diet mode for a long time,
please lend a hand

[JayC]

First congrat's on the major weight loss and lifestyle change. That's the hardest part bro.
Second, I would adopt a training plan that fits your NEW goals. I think the 5x5 routine (see training forum) is your best bet.
Your supps look good.. Keep your protein high.

[Swolehead1]

If you are going for bulk JayC is right, 5x5 routine is the best bet. Especially for the bigger muscle groups. What does your current diet consist of?

[kjay]

diet is oat meals lean meats, whole wheat tuna salad potatoes egg whites whey, rown rice, cheat day fridays, greens for fiber salmon

[growingintome]

5x5 is great advice and you supps look good but I would think about switching to creatine mono post workout. Great job losing the weight now you get to have fun and eat some extra cals with purpose.