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O dang... lol i forgot to include legs on the first monday. woops. Ya I find it humorous too when your at the gym and you can just tell that someone doesnt work legs bc its just too unproportional.
But anyways, I bulked for about 5 to 6 months. Its really fun because you get to eat whenever you want and you get the satisfication when you step on the scale and your weight just keeps going up. Can be hard though sometimes because I tended to gourge myself and eat until I felt like i was gunna puke(which I did a couple times ).
But taking in about 4500 calories, like you said, will get your weight up considering it takes about 3000- 4000 to gain a solid pound in a day. Good luck man and keep lifting!

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Man that is a good schedule. I am going to have to try that. Thanks

i use a pre-work out and whey protein and caesin protein.


i get PLENTY of protein daily.

im 5'11.5
155 lbs

and im gonna say im pretty ripped. lol

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not to say your not ripped lol....but im an inch shorter than you and weight like 5 pounds less and i am skinny. . .

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Yeah that is pretty skinny. My roomate is 6'2" and weighs 175 like me, and that dude is skinny. Like a bird picked clean of it's feathers type of skinny. But hey..... I guess it beats having a belly that gets abused by your knees when you walk. Right?

I'm back in the gym at least 3days a week. I'm trying to get my weight back down i'm at 190 right now i want to get down to 165 or 160 ..once i get to that, i'll start lifting to build more muscle.

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damn u must be ripped, i am 5'8 218 but i have huge legs and i am about 11% bodyfat. i aint like Ronnie coleman big but i have a good amount of muscle.

I'm 5'9" 183. We got on this workout after football season and I gained about 15 lbs. after season. The same workout I did my freshman year I came in at 147 and ended the school year at 165. We start out with this

5 sets of close grip lats and 5 sets of curls alternating.
4 sets of long lats and 4 sets of abs until failure alternating.
4 sets of dead lift and 4 sets of easy curls alternating.

5 sets of squats and then 5 sets calf raises alternating.
4 sets of roman deads and 4 sets of abs and 4 sets of leg curls alternating

5 sets of bench and 5 sets of abs alt.
4 sets of incline bench and 4 sets of shrugs

5 sets of military press 5 sets of straight arm raise 5 sets of dumbell shrugs
4 sets of abs and then 4 sets of close grips.

I do this 4 times a week every week and the first set is always a warm up. You get strong soo fast and get pretty big. The only thing I don't like about the workout is that it kind of gets you bulky like a line backer or a running back. I play quarterback so its not the look I'm looking for.

working out? i love going to the gym and seeing a bunch of muscle bound meatheads moan and groan and throw their weights around, then me and my boys walk past and they puff up like they want some. when they are done they come watch my work out and think they can hang. my weight room has an eight side cage in it. i train 5 guys to fight in mma events. its lovley. muscle bound guys try and step up and they tap. doing three 15min rounds of non stop mma fighting for two straight hours. thats a are workout.

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damn 3 15's? that crazy, I wrestle and fight MMA, my ground game is exceptional, but i need more work on my strikes. I took 3rd in state my last 2 years in high school when i wrestled. Yeah those big dudes aint nothing, my last fight i had to go up a weight class and fight some 6'4 guy(i am only 5'8), i submitted him in the first round with guillotine. r u a better striker or better on the ground?

i am trained in both. I have done gracie ju jit su for two years now, wrestled in high school, i have been a kickboxer for 10years now. i mostly love to bang. cali is one of the best places to train. my boy rob just helped reopen the gym in hunington beach cali with team punishment. he is the wec light weight champ. i trained in big bear on and off for 13months with some real pro fighters. i love it. i am going up to georgia in june for a training camp with forrest griffin and randy courture and rory singer. its going to be great!!!

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i train in big bear too, i live like 30 min. away from big bear, they got some wrestlers in big bear. i need a real place to train, u know any good places i can just work on my ground game? i hurt my knee in a fight 3 years ago so my striking really suffers now. i just wanna train for the ISWA.

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huntington beach. team punishments gym. they are the kings of ground and pound.

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i never really been out there whats it like? i mean can u just walk in there and train?

you have to become a member. i dont remember how much it is. i got to do it for free. i know people there.