Bulk Routine

[hoff22]

Want to give a quick recap of me
im 23 years old, when i was 18 i was 310 pounds, i dropeed down to 175 and tried to bulk, i eneded up putting on more fat than anything, i was 225 in march and wanted to losse weight and try over, im currently 172-175 and am just starting to bulk, i am TERRIFIED of eating so this is very hard for me. I am going to aim for <br/>
2750 calories, <br/>
225 Protien <br/>
225 Carbs <br/>
80 Fat <br/>
<br/>
Here is where i really need your advice, can you reccommend me a 5 day split routine? I had josef rakich create me one but am getting reviews that he is not the best. I attached some photos of my current body (which is gross in my opinion lol) i have body issues and my own wife rarely sees me without a shirt on. <br/>
<br/>
Also if you have a better macro idea please share!

 

[georgetown]

Those macros look pretty good, I suggest doing some research on healthy whole foods and pick the ones you like. Try to meet 2750 calories with whole meals containing lean/semi-lean meat (eggs,fish, chicken, steak, pork etc.), good carbs (potatoes, sweet potatoes, rice, whole grains) and remember to get enough healthy fats (olive oil, coconut oil, nuts, moderate animal fat etc.) fruits and vegetables are very important for general health and energy. Dont be afraid to enjoy things like chicken tenders or a burger if they can fit your macros. Myfitness pal is a good app to use to track your food intake.

Congrats on the weight loss thats really good and although you say you dont look as good as youd like, you are much healthier now and at a much better weight. Best of luck and do what you can to make the process enjoyable and positive.

 

[georgetown]

Wow just reread your post and saw you wanted a split not a meal plan... lol my b..and its in the training section..oops

A good start (just a recommendation) would be a 5x5 Push Pull Leg routine with bodybuilding isolation movements. Example of a Push day:
Flat Bench 5 x 5
Incline Bench 5 x 5
Dips 3 x 12
Cable flys 3 x 15
Shoulder press 5 x 5
Upright rows 5 x 5
Front raises 3 x 12
Side raises 3 x 12
Skull Crushers 5 x 5
Rope pressdown 3 x 12

^this is off the top of my head just to show you the variations of reps and such, probably not the best set up to just jump in and use

Also I highly suggest you look into Layne Norton's PHAT routine, it implements both powerlifting and bodybuilding workouts

 

[Hyde]

First, Georgetown had a great response and I agree with everything he said. Second, remember that Rome wasn't built in a day - if you wish to add significant muscle, it will likely take years, so don't rush your bulk. Slow and steady. To that end, while you should always strive for self-improvement, focus on learning to love yourself as you are right now! You have made tremendous strides in your health and managed what thousands will never accomplish, and your self worth is not simply tied to your appearance but who you are as a man. Third, I recommend checking out Jim Wendler's 5/3/1 (the original). Actually read the book. 4 days a week, 2 upper and 2 lower days. Get stronger, work hard, and you will find both your size and belief in yourself growing larger than ever.