It is really hard to determine what your goals are based on all of the posts in this thread. If you are a "hardgainer", which it appears you are, you need to up your calories tremendously. 1200 a day is good for a child...not someone trying to compete in power lifting. I am a hardgainer and have been one my entire life. I started lifting at 18 years old at 6'2" and 145lbs. I played basketball and was alsways told muscle was not good for the game. Speaking from my experience of 15 years of lifting, more is not better when you are a hardgainer. The best routine for me, for adding size and strength, centered around three workouts a week. Chest and tris are trained together...chest first. The second workout is back and bis...back first. Final workout is legs and shoulders. The added rest of four days per week really lets the muscles heal. 240 had good advice when he advocated dips. They will build and strech your chest. Plus, they are an excellent transition into working tris. My split is as follows
Monday Wednesday Saturday
Flat Bench Bent over rows Squats
Incline Bench Dead Lifts Leg Extensions
Dumbell Flies Chin Ups Leg Curls
Dips Seated row Calf raises
Skull crushers Standing ez bar curl Military press
overhead extensions preachers lateral raises
upright rows
With this type of split...you have your compound movements all accounted for. That is extremely important for a hardgainer. I try to eat at least 4 food meals a day. That is different then supplements. Remember...supplements are used to supplement your diet. They should not make up your entire diet. Also...I believe milk should be a big part of any hardgainer's diet.
