Critique my Bulking Plan

[Sin Verdad]

5'9''
163
Body fat is like 8%.
I take down at least 3000 calories a day, over 200 grams of protien and carbs. Not sure about fats. Also at least 120 ounces of water a day. I've also cut out alcohol and have been getting a good amount of sleep.

I was 150 in January then got up to about 170 in May, then cut down over the summer. I'm bulking again because it's getting colder.

All exercises are 3 sets. All are 12,10,8.

Monday:
Bench 12, 10,8
Incline 12, 10, 8
Dumbell Press 12, 10, 8
Flys 12,10,8
Dips
Ticep Extension
Close Grip Bench

Wednesday:
Deadlifts
Upright Rows
Seated Rows
Pulls up or Lat Pulldowns
Preacher Curls
Hammer Curls

Friday:
Shoulder Press
Power Cleans
Shrugs
Lat Raises
Squats
Leg Press
Leg Curls

I've been doing this for three weeks. I've only gained two pounds but can see a noticable difference in my shoulders at least.

Any tips to help me gain?

 

[kickureface]

progress is good enough. 1lb per week of muscle is MAX on ideal conditions.
if you want more weight, eat 3500

 

[talrock]

Good job with the weight gain. A good way to gain weight slowly is bump up cals by 100-200 a week until you are seeing consistent gains.

 

[EFFORT]

Any tips to help me gain?

Don't use that routine

 

[Sin Verdad]

I got that off a bodybuilding forum Effort, but I've read your posts and trust your opinion. What would you reccomend? Should I do a three day split with more Squat Deadlifts Bench and Rows?

 

[EFFORT]

I got that off a bodybuilding forum Effort, but I've read your posts and trust your opinion. What would you reccomend? Should I do a three day split with more Squat Deadlifts Bench and Rows?

yeah looks like a bb.com type of thing. Do yourself a favor and stay away from that place and go to places like ironaddicts.com, intensemuscle.com t-nation.com.

as for what you should be doing go here and follow the first 2 stickies

http://www.sosuave.net/forum/showthread.php?t=126233

 

[Quagmire911]

I would watch how many carbs you are consuming. 200+ is quite a lot. Are you using a carb cutoff?

I would cut the carbs down and bumb the protein to 250g+ a day and get in more calories from fats. Most people will stay leaner doing this.

 

[Sin Verdad]

Read through IronAddicts last night and wow I feel like I know a lot more than before. I feel like I've been working out wrong for a long time.

What is everyone's opinions on squats and deadlifts? Alternate them or do them the same day or what?

 

[EFFORT]

do them as listed in this routine http://forum.bodybuilding.com/showthread.php?t=712752