Kuro's Mass Gaining Log

[MrKuro]

Well wrestling season just finished, which means its time to get big. I want to pack on as muscle and as little fat as I can, because I'm tired of being skinny. As of now, I am on the track team so I dont plan on including extra cardio or killing my legs, and I figured about 3000 calories a day and lifting 2-3x a week will be good enough . I also have a weight lifting class, but because of block scheduling I'll have it 3x one week and 2x the next week, and it keeps alternating. I have dumbbells at home, but its only about 30 lbs. I dont have a set diet, but I will keep you guys posted so you can critique.

Goals:
Put on as much muscle as possible before next years wrestling season
Increase strength and power

Starting Lifts (Havent maxed out yet):
Bench - 135x10
Squat - 185x10
Clean and Press - 135x5

Can someone suggest me a workout? Im leaning towards alternating between a 3 day split [Workout A] (for when I have the class 3x a week) and a 2 day split [Workout B] (when I have the class 2x a week)

Workout A-
Monday (Chest and Back) -
Barbell Bench Press: 4 sets of 10, 8, 6, 4 reps
Incline Dumbbell Press: 3 sets of 10, 8, 6 reps
Dumbbell Flyes: 3 sets of 10 reps
Deadlift: 4 sets of 10, 8, 6, 4 reps
Pullups: 3 sets of 10 reps
Seated Cable Rows: 3 sets of 10 reps

Wednesday (Legs and Abs) -
Barbell Squat: 4 sets of 10, 8, 6, 4 reps
Leg Press: 3 sets of 10, 8, 6 reps
Stiff-Legged Deadlift: 3 sets of 10, 8, 6 reps
Lying Leg Curls: 3 sets of 10, 8, 6 reps
Calf Raises On The Leg Press: 3 sets of 10 reps
Hanging Leg Raises: 3 sets of 10 reps

Friday (Shoulders and Arms) -
Seated Military Press: 4 sets of 10, 8, 6, 4 reps
Lateral Raises: 3 sets of 10, 8, 6 reps
Rear Delt Raises: 3 sets of 10 reps
Barbell Curls: 3 sets of 10, 8, 6 reps
Alternating Dumbbell Curls: 3 sets of 10, 8, 6 reps
Dips: 3 sets of 10 reps
Triceps Pushdowns: 3 sets of 10, 8, 6 reps

Workout B
Tuesday (Push) -
Barbell Bench Press: 4 sets of 10, 8, 6, 4 reps
Incline Dumbbell Press: 3 sets of 10, 8, 6 reps
Seated Military Press: 4 sets of 10, 8, 6, 4 reps
Barbell Squat: 4 sets of 10, 8, 6, 4 reps
Push Press: 4 sets of 8 reps

Thursday (Pull) -
Lateral Raises: 3 sets of 10, 8, 6 reps
Pullups: 3 sets of 10 reps
Deadlift: 4 sets of 10, 8, 6, 4 reps
Barbell Curls: 3 sets of 10, 8, 6 reps
Seated Cable Rows: 3 sets of 10 reps
Barbell Shrugs: 3 sets of 10, 8, 6 reps

Any suggestions on my workout ? Im officially starting Monday with Workout B, so that gives me time to perfect my workout.

[MrKuro]

As for a diet, heres what I'm looking at:

3075 Calories
100g Fat
461g Carbs
38g Fiber
135g Protein
3690mg Sodium

[tutu2]

Try it out and see how it works for you.. remember, any workout will get you somwhere. I dont think god expected people to know exactly how muslce builds and how much you should excerise

[MrKuro]

Updated workout , looked for a strength and hypertrophy rep range .

[MrKuro]

Nutrition:
3784 Calories
200g Fat
435g Carbs
33g Fiber
137g Protein
4239mg Sodium

Workout:
{Exercise: Weight}
Barbell Bench Press: 135 / 140 / 145 / 155
Seated DB Military Press: 30 / 30 / 35 / 35
Barbell Squat: 135 / 145 / 155 / 165
Push Press: 115 / 120 / 135 / 135

Notes:
Need a new diet , gotta find a way to lower the fat and sodium but keep the rest high . Workout felt good , looking forward to Thursday . I only get 45 minutes to workout, so that speeds things up.

[MrKuro]

Nutrition:
2394 Calories
147g Fat
260g Carbs
12g Fiber
114g Protein
1839mg Sodium

Workout:
None today, just played basketball

Notes:
Pretty excited for tomorrows workout , and Im thinking of starting a weight gainer, what do you guys suggest ? I was looking at MHP Up Your Mass.

[MrKuro]

Nutrition:
2337 Calories
115g Fat
372g Carbs
21g Fiber
113g Protein
3938mg Sodium

Workout:
{Exercise: Weight [Reps]}
Barbell Bench Press: 155[8] / 135[10] / 115[10]
Pushups: [15] / [10] / [10] / [10]
Incline Dumbbell Bench Press: 30[10] / 25[10] / 25[10]
Cable Crossover: 70[10] / 60[12] / 70[10]
Tricep Extension: 30[10] / 25[10] / 25[10]
Crunches: [30] / [30] / [30]

Notes:
Went to the gym with my friend and we hit the chest in a circuit. We went bench than pushups, incline than triceps, cables than crunches. Felt good.