View Full Version : I need help w a diet and workout plan

10-19-2008, 02:46 PM
Im 208 and pretty lean. I want to be able to put on about 5-10 lbs of lean muscle. I have a 6 pack and even though I want to gain a little mass I dont want to gain it by eating junk. Can someone help me with a meal plan and a workout split. I tend to do chest/bi's mon, back/tri's tues, shoulders/bis wed, legs/tris thurs...take a day or two off then repeat. Any help would be greatly appreciated with new exercises and rep ranges cause everything Im doing now is getting a little stale.

10-19-2008, 04:09 PM
Ill just give three suggestions

1.) Don't worry about gaining fat otherwise you will not realize your full potential
2.) Stick with compound movements, either full body or upper/lower body split 3-4 days a week
3.) Dont neglect cardio, but dont let it hinder your lifts either.