Some bulking advice

[CSB]

I am came out of a cutter where I achieved around 9-10% bodyfat , I then lost my way for awhile on cruise and dropped muscle and bodyfat rose to probably 11% , I am now preparing for my bulker, now usually I go all out around 5000 cal but it does see me gain too much fat, being so low now , I really want to keep touch with my abs and at least feel them lol when dieting down I use carbs primarily round training and overall calories round 2400 to 2800

I train am and pm due to commitments to 2 training partners , usually weights in the am and cardio in the evening 30min with a lady , now I would really like to do a lean bulk and I am not worried about the numbers on the scale but would like them to climb steadily , this is my idea of a possible strategy going forward and to tweak it if I am not gaining by adding a few calories here and there

Meal 1 pre workout 4am
Whey shake 40g pro 50g oats (35g carbs)

Meal 2 post workout shake 7am
40g pro 40g carbs

Meal 3 8.00 am
4 egg whole 6 egg whites (50g pro 24g fats) oats (50g carbs)

Meal 4 10.30
200g game mince (45g pro) veges brown rice (35g carbs) 20g almonds (10g fats)

Meal 5 13.00
200g chicken (45g pro) sweet potatoe (50g carbs) veges 1/2 avo – 13g fats

Meal 6 16.00
200g lean hamburger patties (45g pro) with salad and olive oil (15g fats )

Train cardio 6.30 till 7.30 (only 30min moderate cardio with abs and calves)

Meal 7 8pm
200g steak (45g pro) with veges and tablespoon mac oil (15)

Meal 8 10pm about –
1 tub cottage cheese (35g pro) and tablespoon peanut butter (15g fats )

Overall calories – 3300 to 3500 calories
Pro – 345
Carbs –250
Fats- 92-100g

Weight – 203 lbs (best 250lbs lol at 18 percent)
Height 5ft 11
Age – 35
Cycle – deca test dbol
Training almost 20 years
Weights – probably try radars routine again, then switch to 1 bp a day routine all compound moves , usually 9-12 sets per bodypart , I train instinctively for the most part

I know the calories are low , and I don’t mind adding a liter of say 1percent milk a day to boost the cal to 4000 if not gaining

Just playing around with it at the moment nothing set in stone

 

[TheRippedReverend]

I am came out of a cutter where I achieved around 9-10% bodyfat , I then lost my way for awhile on cruise and dropped muscle and bodyfat rose to probably 11% , I am now preparing for my bulker, now usually I go all out around 5000 cal but it does see me gain too much fat, being so low now , I really want to keep touch with my abs and at least feel them lol when dieting down I use carbs primarily round training and overall calories round 2400 to 2800

I train am and pm due to commitments to 2 training partners , usually weights in the am and cardio in the evening 30min with a lady , now I would really like to do a lean bulk and I am not worried about the numbers on the scale but would like them to climb steadily , this is my idea of a possible strategy going forward and to tweak it if I am not gaining by adding a few calories here and there

Meal 1 pre workout 4am
Whey shake 40g pro 50g oats (35g carbs)

Meal 2 post workout shake 7am
40g pro 40g carbs

Meal 3 8.00 am
4 egg whole 6 egg whites (50g pro 24g fats) oats (50g carbs)

Meal 4 10.30
200g game mince (45g pro) veges brown rice (35g carbs) 20g almonds (10g fats)

Meal 5 13.00
200g chicken (45g pro) sweet potatoe (50g carbs) veges 1/2 avo – 13g fats

Meal 6 16.00
200g lean hamburger patties (45g pro) with salad and olive oil (15g fats )

Train cardio 6.30 till 7.30 (only 30min moderate cardio with abs and calves)

Meal 7 8pm
200g steak (45g pro) with veges and tablespoon mac oil (15)

Meal 8 10pm about –
1 tub cottage cheese (35g pro) and tablespoon peanut butter (15g fats )

Overall calories – 3300 to 3500 calories
Pro – 345
Carbs –250
Fats- 92-100g

Weight – 203 lbs (best 250lbs lol at 18 percent)
Height 5ft 11
Age – 35
Cycle – deca test dbol
Training almost 20 years
Weights – probably try radars routine again, then switch to 1 bp a day routine all compound moves , usually 9-12 sets per bodypart , I train instinctively for the most part

I know the calories are low , and I don’t mind adding a liter of say 1percent milk a day to boost the cal to 4000 if not gaining

Just playing around with it at the moment nothing set in stone

This can b soooo rough if you want a close relationship w those abs 12% is max imo but its just a slow process to stay lean and gain muscle i say number solution is cutt and bulk stacks r a waste. You just maintain diet = no added fat. Cardio to birn fat no other wau to do this. Workout eat to build muscle thats all id never want to gain more than 2 lbs per week unless i was doning insane cardio