T Nation

Frist Time Poster - Update Plan/Photos

Any advice or suggestions out there?
Bump up calories? Exercises? Too much volume?

Current 165-170.
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)

if you want advice on training and nutrition you’re going to need to be more specific.

Macros?
Strength?
Actual training program?
How much weight have you gained in the last 1, 2 and 3 months?
How much strength have you gained in the last 1, 2 and 3 months?

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I was wondering your age and your primary motivation.

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