27 years old been training pretty seriously for over 5 years. 3 years ago and I was doing fashion modeling and was 6% 165 at 6'2. After retiring I briefly hit 200 pounds like 15% body fat about 18 months ago. Then I had an injury that took me out of the gym for about 8 months, I stopped lifting and stopped caring about my diet during this time. Been back in the gym for a few months now current stats are 180 pounds, 11% Bodyfat 6'2.
I calculated my maintenance based on ISSA formula, it's 3231. I want to gain as fast as possible because I love cutting and I'm not too worried about shredding back down. I know theoretically if I add 5000 calories per week I should gain 2 pounds per week, right?
Currently hitting about 4300 calories daily.
Average day looks like...
8oz Ground Beef 80% lean - 550 Cals
Canned beans - 7 Servings - 700 Cals
Carnivore Mass 2 servings - 1440 Cals
Mayonaise 5 tbs- 500 Cals
Ezekiel Bread 4 slices - 320 Cals
Canned Salmon - 360 Cals
2 Bananas - 210 Cals
Hamburger Patty - 350 Cals
No supplements besides the gainer.
I usually drink a gainer in the morning and one at night right before bed. The rest of this food is just piled in whenever I want. Essentially just beans, ezekiel bread and hamburger meat and some fruit.
This totals 263 Protein, 469 carbs, 160 fat
21 grams of sugar 50 grams of fiber
Usually work to absolute failure or beyond failure if I have a spotter each set, aiming for 10 reps. 3/4 sets and 3 exercises each day. I usually change up the exercises with each week but an example is :
Monday : Back - Deadlifts, Lat Pulldown, Rows
Tuesday : Chest - Flys, Incline Press, Regular Press Decline Press
Wed : Biceps - Preacher Curl, Hammer Curls, Cable Curl
Thurs : Legs - Squats, Leg Press, Hamstring Curls or Kettlebell Swings
Fri : Shoulders - Dumbbell Press, Upright Row, Lateral Raise
Sat : Triceps - Skull Crushers, Cable one arm extensions, Overhead dumbbell extension
Sunday : Calves / Forearms / Abs. Calf Raises, Plams down wrist curl over bench, Hanging leg raises (typically on Sunday I'll do 2 sets of each muscle group or superset)
I say I lift 6 days a week, because typically I'll miss a day in which case I just skip that day all together that week. I like working out daily.
Currently 100% natural
Any tips / suggestions welcome. Thanks!