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@adzent
yeah well it's not like I came up with it myself I've read lots on these forums and books etc.

also he didn't ask what exercises he should do he asked what split he should do...

I do this:
Day 1: Chest+triceps
Day 2:Back+biceps
Day 3: Legs
Day 4: Shoulders+abs

Just do compound lifts that work many muscle groups at the same time

Have I exaggerated on anything? Seems like I got up to almost 4k quite easily.
I used spaghetti and ground beef as an example because I almost always eat carbs + meat for lunch and dinner.
...

how long have you been training?

Yeah usually, my goals are size and strength basically. But I'm usuallly sore for about 5 days after every workout but I might try a pre-made 5 day split or something like that does that sound good?

Day 1: Chest&Tris
Bench press (barbell/dumbell) 10 reps 4 sets
Cable flyes 10 reps 3 sets
Chest press machine 10 reps 3 sets
Skullcrushers 10 reps 3 sets
Pushdowns 10 reps 3 sets
Bench dips 10...

Holy **** if this is real it will change the world (for the worse)

Looks like a serious site...

Lol! I heard that you develop breasts if you overconsume it. I think it was some famous person who did that..

I'm in!

Height: 5'10"
Weight: 145 lbs
BF%: 10-ish
Goal weight: 165 lbs

Bench: 130+ havent maxed in a while
Deadlift: 175X10
Squat: n/a I do leg press instead

Thank you, will keep on training and eating hard

Yea I think that you're right, I've stacked up with peanut butter and eggs now :D

Yeah I know, should have thought of that before. Thanks for the input!

Before:
http://filesmelt.com/downloader/b1efore21.jpg

5 months:
http://filesmelt.com/downloader/spennis_002.jpg/
http://filesmelt.com/downloader/spennis_003.jpg...

4147 cals? Didn't really get the thing with exercise sessions, is that per week?

...no homo

3 eggs, 1L milk, almonds and maybe a sandwich

Up 22 lbs...

The 90s was awesome