Hi guys Aaron from Australia here, just thought i would share with you my last 3 months of training. I have gone from 74.5kg or 164 pounds to 86kg or 189 pounds. At 36 years of age i didnt think i would have too many bulking phases left as i had not trained for over 2.5 years but began again on June 15 this year. I did not have much of a plan just gain weight buy made sure i ate good quality foods and i love my steak. I have only supplemented with ON gold standard whey which i have 3 times a day on training days and 2 on non training. The last 2 weeks i felt like i hit a plateau so i added 2 whole eggs to each shake and went up 2.5 kg or 5.1 pounds. My main meals consist of.
Breakfast i have 5 weet bix and a shake. My shake has 1 scoop of ON and 2 whole eggs and 300 mill of lactose free low fat milk.
I snack on dried apricots, dates and crackers with cheese and raisans or bananas.
Lunch is whatever i want usualy a meat pie or baked beans on toast.
Tea is Rib fillet steak or sirloin with a baked spud, spag bog or lamb cutlets with vegetables.
I usualy drink say 3-4 cups of coffee a day as well.
Last thing i have at night is a shake.
Other supps i have had are a mens multi vitamin and fish oil tabs. I also had Methyl 1-D for 2 weeks which worked realy well.
I train 4 times a week and do all the compound moves. Nothing realy special and my job involves a lot of walking so thats my cardio.
I now plan to clean up the diet a bit and add some more quality supps while concentrating on improving all my lifts.
In general i have trained off and on for 16 years but this is my heaviest weight and i am at my strongest. I may post some photos yet. Train to eat' eat to train is my moto. I dont fuss over what ratio of carbs and protein i have i just know that any protein must come from a good source. I also look in the mirror and decide where to try and improve. Some days i may eat 10 bananas or have 4 cans of tuna. What i pay most attention to is what i have after training. I have a Shake at the end of my work out and 60 minutes later i always have rib fillet steak and vegetables regardless of what time of day it is. First thing i do in the morning is have a chilled glass of water.
I hope this is of a benefit to any one who can use any of my methods, it isnt rocket science.