Any advice or suggestions out there?
Bump up calories? Exercises? Too much volume?
Goal 180 while maintaining low bf % and improving strength and add size
2 Hour Session in AM Fasted
3 Meals Daily 2500 Calories. Sedentary job, but go for walks to get steps
7 day split/Rest on 8th Day
4 Full Body Weights.
40 Sets. Rep range 4-12. Generally 7-8
(Pull up/Trap Dead/Incline Bench/Seated Row/Thrusters/Med Ball Slams/Split Squat/Leg Press/T Bar Row/Hammer Press/Ab Roller.Etc)
3 Day Cardio
Intervals (Treadmill Intervals/Rower/Stair Master/Prowler Push/Jump Rope/Elliptical/Battle Ropes.Etc)