eating 4k calories is good.
but most of it should be protein
if you want to gain, .8 grams of protein for every pound that you weight is a good rule of thumb.
good luck.
i wish i was able to work out right now, my knee is destroyed, such a bummer.
o ya, if you get injured, do not charge the gym or think ill just man up and do it, let it heel for twice as long as you would think. healing does include getting your blood flow moving, and lots of ice though.
and here we go again.
getting sore, is a waste of time. you will get bigger gains faster if you work out to right under where you will be sore for the next day. this allows your body to not have to heal itself so much in between work outs and can put all your calories to beneficial use.
edit
and again,
if you going for looks, like being cut, i would be doing a lot more reps.
in case you were wondering...
when i do workouts, this applies for most any exercise since there are muscles for each side
lets say for doing bench with individual weights (kinda doing a punching motion, twisting from parallel to perpendicular)
i do a set of ten both arms,
then hold one hand up in the air and do ten for each side,
thats one set.
now second set.
do both arms, ten reps
then hold one arm in the bottom of the press, and do ten with each side.
thats a set
now third.
do both arms.
then only hold one weight and do ten with each.
for other areas this can be applied to, but there isn't really any of the holding one hand up, then holding one hand down.
now for quads, do same idea but put your toes to the right, middle and left (ether way)
for sit ups, left, middle, right (ether way)
for back its the same thing as arms, (this is my favorite, it just makes your foundation so sold)
wow, rant.
2nd edit.
also when your doing any of these exercises, form is everything.
DO NOT STRAIN OR TRY AND MAN UP AND DO X AMOUNT.
be a real man and use your head, keep form. go down x amount.
trust me, no one cares at the gym how much your lifting, no one gives a flying F*#(.
