JayRock
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Ok, I'm currently 6'3'' 215lbs roughly 12%bodyfat. I used to train for competition back about 6-7 years ago so I have experience, but I've been out of it for so long. I've been lifting regularly, but more for recomp/maintenance. I want to bulk up to 230lbs without gaining much more bodyfat than I have. I do HIIT 2-3 times per week, and jump rope for 25mins once a week. I train chest/back together 1x/wk, shoulders/legs 1x, bi/tris 1x, and abs whenever I can. I do about 4 exercises per muscle group, 6-10 reps, one or two sets until failure.
My diet will be
Breakfast: 6 eggs in the morning, 1 whole wheat bagel, 1 bowl of oats and honey.
Lunch: turger burger with whole wheat bread and cheese, grapes, 1 cup greek yogurt.
Meal 3: PWO shake, 50+gms protein, 5gms creatine, 25gms dextrose, 1 cup of oats, 2 teaspoons olive oil.
Dinner: Typically a lean meat, bowl of grape nuts cereal with milk, 2tbs peanut butter.
Before Bed: 25gms protein blend shake with milk and olive oil, a handful of walnuts, almonds.
If I follow that plan, how much can I expect to gain within 6 months?
My diet will be
Breakfast: 6 eggs in the morning, 1 whole wheat bagel, 1 bowl of oats and honey.
Lunch: turger burger with whole wheat bread and cheese, grapes, 1 cup greek yogurt.
Meal 3: PWO shake, 50+gms protein, 5gms creatine, 25gms dextrose, 1 cup of oats, 2 teaspoons olive oil.
Dinner: Typically a lean meat, bowl of grape nuts cereal with milk, 2tbs peanut butter.
Before Bed: 25gms protein blend shake with milk and olive oil, a handful of walnuts, almonds.
If I follow that plan, how much can I expect to gain within 6 months?