'Ok guys here my plan for the mext 9 months. Im getting everything together for a year of back breaking gains. My meals will be simple, all I eat is chicken, turkey and tuna.Ok im not sure if ill stick to my norm 6on 1 off or 3 on 1 off. Any way here is goes.'
as it has already been said, your diet is simply horrendous and pretty much hit or miss. you need to calculate approximately how many calories you will need, and you WILL need a lot to build up, on a daily basis and then divide them amongst your macronutrients. like grizz said you NEED to ADD carbs AND fats. imo, you need to add some steak (flank or filet are good choices) to get the energy for the back-busting workouts.
some comments on your workout breakdown:
'day1:
chest: incline,flat,decline and flys
back: pullups, one arm bent over rows, lat pulldowns, dead lifts and sitted rows'
again, like grizz said, lose the flyes bro. waste of fucking time... a good course of action would be, imo, one pressing exercise with a barbell and one with dumbbells e.g. incline dumbbell press and flat barbell press or vice versa. add in a couple of sets of weighted dips to this and you're good to go.
too much work for back. try one rowing movement e.g. barbell rows not that seated shit.... and one pullup movement e.g. weighted pullups and deads.
'day2:
bis: ez bar curls, rev curls and hammer curls
tris: wieghted dips, skull crushers and tris pulldowns'
the arm day looks ok to me.
'day3:
legs: squats, front squats, one legged leg presses, leg ext, lying curls, standing curls, seated calve, standing calve, donkey calve and standing one leg calve'
can you say overtraining? for sure... i'd stick with the squat for 4-5 sets after a warmup. every few workouts substitute the front squat OR the leg press to give your lower body a break from the wear and tear of the squat and add some variety. then add a few sets each leg extensions and leg curls. you don't need multiple types of leg curls or extensions either. and for calves, just pick 2 exercises, not 4, and hit it for 3-4 sets each.
'Then repeats over the next 3 days with barbells then rest on day 7
All sets will be 3 sets of 12 for the first 3 days then 3 sets of 10 on the last 3.'
what's the rationale behind doing 12 reps the first 3 days and then only 10 reps the next 3? if anything, i think that will work against you because instead of increasing the intensity on subsequent workout you will be decreasing it. i can't see how that would get to your goal faster.
oh yeah, like esco said, where are shoulders?
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