First off, I am a 20yr male, 5'9, 155, in pretty decent shape looking to build more muscle mass, ideally get up to ~170-175. I've been lifting on and off for the past two years. I was hoping to start lifting 3 days a week once school began on Mon/Wed/Fri. The reason I have to start then is because I am getting ACL reconstructive surgery in two days so I will be rehabbing this summer.
Anyways, my workout after reading around is going to be:
Monday - Back/Biceps
Deadlift - 2x5, 1x5+, Power T-Pulls - 2x5, 1x5+, Lat Pulldowns - 4x5, x5+, Pull Up Machine 4x5, 1x5+, Dumbell Bicep Curls 4x5, 1x5+, Dumbell Preacher Curls 2x5, 1x5+, Dumbell Hammer Curls 2x5, 1x5+
Wednesday - Chest/Triceps
Bench 2x5, 1x5+, Decline Bench 2x5, 1x5+, Dumbell Bench 2x5, 1x5+, Dumbell Incline Bench 2x5, 1x5+, Flies 2x5, 1x5+, Incline Flies 2x5, 1x5+, Tricep Pull downs 4x5, 1x5+, Tricep Horizontal Pulls 2x5, 1x5+, Skull Crushers 2x5. 1x5+, Two-Handed Tri-Extensions 2x5, 1x5+, Body Dips 3x15
Friday - Shoulds/Legs
Squat 2x5, 1x5+, Leg Press 2x5, 1x5+, Leg Extensions 2x5, 1x5+, Hammy Curls 2x5, 1x5+, Press 2x5, 1x5+, Shoulder Shrugs 2x5, 1x5+, Dumbell sitting press 2x5, 1x5+, Dumbell side laterals 2x5, 1x5+
I also usually end my workouts with abs.
So any advice on the routine and nutrition? Not sure how much I should be eating. Whenever I would lift, I would take Optimum Nutrition protein and make it so I was taking in ~150g protein/day. But not sure how many calories, g/protein I should be taking and if I should take any other supplements.
Any advice or opinions are greatly appreciated. Thanks!