Help Me Get Big

Ok so im up to about 210 and have somewhat of a beer belly which im trying to kill while at the same time getting big everywhere else. Im working out 5 days a week right now and it goes something like this:

Day 1 Chest Day 2 Back Day 3 Sholders Day 4 Bis and Tris Day 5 forearms and legs.

now of course I switch these up each week. Currently I am doing no cardio and need to work in abs very soon.

I am taking protein shakes 2x a day, sus500 (2 pills a day) and am eating around 4000 cal and 120 grams of protein. I drink only water.

Any advice on more good plans to lose fat and build lean muscle

unless your Jay Cutler 5 days a week seems a bit excessive. I rec lifting every other day mixed in with cardio every other day. For example: MON-WED-FRI=lift; TUE-THU-SAT=cardio; SUN=off. This will maximize recovery, build muscle and strip that gut off you.

the reason i prefer to lift 5 days is because i like to keep my workouts around 45 min or less and focus on one muscle group at a time. i have found if you work out longer than 30 -45 mins my excersises at the back end are not quality ones. . . . anyone else have any input on this.

also i have 1hr in the morning and 1 hr in the evening i can use for workouts if i need to mix in more cardio, but a lot of people seem to feel thaty cardio has a negative effect on building mass. . . any input there?

i would up your protein intake as well 120 you need at least a gram per pound of bodyweight a little more would be even better.

You need time for recovery and one day isn't going to do it. Not at this point at least. I know many top level amatures and some pros do things like 2 day splits but they are the exception.

If you want to build mass and nothing else then minimize cardio and eat eat eat. If you want to build quality muscle and loose fat, eat VERY clean and up the cardio. Yes, you'll more than likely gain less weight, though the weight you would have gained is mostly in the form of water and...FAT

I would have your protein intake anywhere between 315 - 420g a day. As far as your split goes, describe your workouts for us. How many reps per set and sets per muscle. You could fit 2 body parts in an hour if you change your workouts a bit. Is there a reason why you're doing forearms and legs on the same day? Legs either get split between 2 days or take up a full hour for me. Also, I don't know much about SUS500, but it sounds like a prohormone. I'm not an advocate of those, but I hope you've done your research.

let me clear up my protein statement i get 120g from food and another 80 to 100 from shakes giving me around 200g i have been told that at least 60% of your protein needs to come from food. . .

as far as the forearms goes idk why it always seems to get thrown in on legs it just does

also let me be clear that i dont want to get HUGE just put on some nice lean mass if that makes any sense

as far as an example for a workout ill use chest

flat bench
incline bench
decline bench
dumbell claps
dips
1 set of 8 (warm up)
2 sets of 6
1 set of 4 to 6

i use these reps for everything except dips which i try to do 3 sets of 10

thanks for any advice you all have and done be to critical of me ive only been back into lifting for about 2 months

cutting carbs is the fastest way to lean out.

im middle ground:
some decent muscle a little bulk and some fat covering it all up, however ive never had a problem losing weight the problem is always gaining it, so to be honest im kinda glad i "plumped up" problem is a lot of it is in my stomach. Ive been eating very clean, I went from fast food five days a week twice a day to not eating anything from a window! Also ive cut out pop, from 12 200z MTDew a day habit to 0 it was like giving up heroin lol. I think my next big step is to start cutting out sodium and up my protein intake another 100g's.

is there anyone out there who thinks that cardio is not necessary when training?

I'm a pretty big advocate of cardio while bulking or not. Granted, during my keto diet I've been sticking to slow cardio. However, even while bulking I'd do cardio once or twice a week. A healthy heart means your body will be more efficient at pumping blood through those muscles when you're working out. I'm all about some sprints (HIIT) cardio when I'm bulking. It definitely keeps the fat gain to a minimum.

listen to these guys, even though you're training different muscle groups you only have one nervous system and one cardiovascular system which is why you need the days off inbetween lifting. Once you're a very experienced lifter and your goals change you can train more than 3 or 4 days a week but until then every other day is the way to go.

You can't build huge amounts of quality muscle and lose huge amounts of fat at the same time but you can get more fit and gain some muscle and lose some fat it's just a longer process. Concentrate on one or the other for the time being. Personally I see no reason to bulk if you've already for a pot belly.

very good advice mike and Teed not much else to add.

If your really trying to build I would throw out the flys and only do two exercises for
chest. Stick to basic movements. I would just do flat bench and mabey incline.
Once in a while switch it up w'decline or dips. Another sugestion, Check out DC training. (you can find it on this site)
I would hit the weights HARD (not long) and keep protien high and adjust carbs
acording to energy and mirror.
If you ask 10 guys advice you will get 8 different answers and two guys scratching
their heads. Keep a open mind and I would suggest keeping a log to look at to see
what works and what dosent for you. We are all different - some respond better to
high reps and some to low for example. I have been doing this for a long time and I
am just going back to compound exercises (Squat, bench, deadlift) to try to gain
size. Just keep doing it (sounds like you are). Remember, results dont happen over
night and if it took a couple of years to get out of shape then it will take a little time
to get back in. Keep us posted on what your doing and mainly how it is working. We
are always learning here too.

Oh yeah, on cardio, I would do some kind of cardio just for over-all health and adjust
if you want to lean out faster.

well you cant add alot of size AND lose alot of fat - unless your a genetic freak and trust me, youre not.

that being said, if you trim the fat off and only leave lean mass - you will weigh less but appear bigger. Bodybuilding is about illusions believe it or not.

also look into carb-cycling. It works very well for losing bodyfat while helping to maintain the muscle mass you have.

you've already come a long way by drastically changing your diet. As you have noticed, this is a lifestyle change.

even though it may sound like it im not looking to get big over night, but big is how i want to look! i was hoping posting on here would give me some better answers but it seems to me the best answer is trial and error, am i wrong?

so im celar the general concesus is to work out everyother day no matter what? or at some point do you advance to 4 or 5 day a week work outs?

as i said before i love to lift if i could i would do it every day 3x a day 7 days a week, but obviously that would not produce any results at all!

and one more thing I had a friend(who is very nicley sculpted) who told me dont even worry about losing weight just get big and then think about leaning up. . .any opinions on this?

Ill comment on the last sentence you posted and let the other guys get the rest. If your wanting to bulk up and get big, and then shred down, make sure you dont get to crazy with the calories and put on to much bodyfat because it will be hell trying to work it off. And the slimmer your waist is the bigger you will look overall.

I second what bigworm said. I've come to the realization that I can't let myself get too carried away with the term "bulking." From now on, I don't think I'll ever let myself get any fatter than my last progress pics.
As far as your routine goes, my opinion is that you could get away with lifting 5 days a week, as long as you remember that you're training for "stimulation" not fatigue of your muscles. Get in, hit it hard and heavy, then get out and get that diet in check.