Background Started at 6'2 135 the fall before last. After a little over a year of lifting, plus a couple months of lifting while eating right, I got up to about 169. I was then afflicted with a terrible case of mono, was bedridden for 4 weeks, and couldn't lift for another 2. There go all my gains, I now weigh 155. Even though 155 is 20 pounds heavier than 135, I still look like a holocaust victim. That needs to change. Short term goal: Get up to 170 with minimal fat gain Not as short of a term goal: 180 Long term goal: 200+ Lifting routine: I was going to experiment with HST, but didn't feel like fooling around with some weird program. I've already gained a decent amount of strength by doing westside for 9 weeks (over the summer) with 2 friends that are a shitload stronger than me. Although my diet was shitty on westside, my lifts went from Bench: 95 - 145 Squat: 135 - 225 DL: 135 - 255 I'm going to be doing a 5 day split that worked well last time - I was gaining on average 2 pounds a week for several weeks, until I got mono. Monday: Legs Tuesday: Arms (bis/tris/forearms) Wednesday: Shoulders Thursday: Back Friday: Chest Lifts are likely going to be chosen from the following: Legs: Squat, (maybe box squat), Leg press, Leg curl, GHR Arms: EZ bar curls (straight bar destroys my wrists), Alternating DB curls, hammer curls, Cable curls, CG bench, overhead DB press, cable pushdown things, skullcrushers Shoulders: Arnolds, Lateral raises, Front/Plate raises, Rear delt raises, Reverse Pec Dec, Face pulls Back: Pullups (varying grips), Standing BB rows, Low rows, DL, GHR or reverse hypers, possibly some lat pulldowns. Chest: Flat bench, Incline DB bench, Incline smith/reg BB bench, Cable flys, Pec dec Diet It'll take a while for my stomach to grow again and get used to the huge food intake. I'm going to start off at 3k cals for the first week, 3500 for the 2nd week, and 4k for the 3rd week. However, if 3500 is enough (if i'm gaining at least 1.5lbs a week), I'll stick with it for a while. I'll make at least one of these a day: 1 cup oats 1.5+ cups vit. D milk 3 scoops whey 2 tbsp olive oil or pbutter and (preworkout) 2 scoops whey in water. I'm going to be getting up a half hour earlier before school in the mornings to make myself some eggs, bread, milk, etc. to make sure I get a good amount of calories early in the day. So my diet will mostly consist of: Milk Oats Pbutter/oils Whey Eggs Burgers Pizza Fries Ramen noodles (lots) Bread etc Starting pics: Yeah, I know my traps are uneven in one of the pics. I guess I was flexing unevenly. New progress pics will come after I've been lifting/eating again for a month + 2 weeks, or I gain 10 pounds. Whichever happens first.