File :-(, x, )
Anonymous
Mmkay, /fit/, I'm 156lbs, 5'10 and am just starting a diet and exercise plan. I'm supposed to not do any cardio and take at least 3000 calories a day with 200g protein. Found a program that's supposed to be good for gaining mass. Rest days are Sunday and Friday, with each group in order. Here's the plan that I'd like to follow:

Chest:
Parallel bar dips
Bench Press
Incline Press

Legs:
Squats (including front squats)
Stiff-Legged deadlifts
Calf-raises

Back:
Bent-over rows
Chins
Comment too long. Clickhereto view the full text.
>> Anonymous
Sounds good. Don't try to start off with 3000 calories a day. Slowly build up to it by having an extra sandwich here and there, having another chicken leg, etc. Just remember to eat every 3 hours.
>> Anonymous
there is no way you are 156 lbs
>> Anonymous
fuck mass; i want to look like this idiot.
>> Anonymous
>>159361
That's not too hard to believe. I'm 5'11, 140ish lbs, so I can relate to OP.
>> Anonymous
I'd say 156 isn't too far off for 5'10. I'm 5'11 115. OP's rib cage is not visible..
>> Anonymous
I like a lot of the lifts you've chosen but I would break it up like:

Pull:

Deadlifts
Bent-over rows
Chins

Push:

Standing overhead press
Bench
Skullcrushers

Squat:

Squats
Front Squats
SLDL

I left out exercises that I feel wouldn't benefit you as much as the ones listed (e.g. calf-raises). This type of 3-day split will allow you to have a rest day between every lifting day plus one in a week.