This is going to be a bit long so bear with me.

I'm not going to comment about nutrition because my knowledge is not good enough for that.

But looking at your gym session, it's a pathetic to say the least. You train legs SOMETIMES? Dude are you serious?

You have a whole day for arms and abs?

Here's what I suggest. Get rid of your current gym training. Bodypart splits are not for you.

Take a look at Rippetoes, it is one of the best if not the best training program for someone who is relatively new.

Ditch your current program, get on Rippetoes and you will have results. And don't be a ***** with your legs.

Sorry for the harsh words, but that's how it is. You won't make significant gains on a program like this.

I'm not saying he will not get any gains on his current split, I said he won't get significant gains. Big difference.

Just take a look at his current split, it's pathetic. Each body part is trained once a week, he trains legs 'sometimes', need I say more?

Rippetoes has been proven to work, people around the world have made significant gains from it. Some of them were past beginner level, yet still made great gains on it. It packs on serious mass (reported gains of up to 40lbs) provided you eat very well. More often than not people don't gain and blame their program, yet fail to see that it's their nutrition that's slowing them down.

Rippetoes has you doing full body workout 3 times a week, you squat 3 times a week, your whole body is being stimulated 3 times a week. If you stick to the program, and eat well, you will see significant gains.

The only time it is appropriate for you to use a bodypart splits like bodybuilders is when.........you are a competing bodybuilder. Either that, or you have significant amount of experience in training that you need something new to stimulate gains.

But for now, split training is not for him.

As for you gtoforce, next time just research a little before giving me that attitude.