You guys are the experts so you should have some great advice as usual.
I'm 5"10 162lbs (gained 9 lbs over the past month). 16% BF
My goal is to build mass for aesthetic and health reasons. Would bulking to 180 and 12% BF be a reasonable outcome?
After reading some fantastic articles I'm eating 6-7 meals a day a typical day is this:
Meal 1: ~1.5 cups high protein/fibre Cereal w/ Skim Milk and 1 100ml probiotic yogurt
Meal 2: Meal Replacement Bar with 2-3 pieces of fruit and an All Bran bar
Meal 3: Large salad with Tuna or Chicken
Meal 4: Sandwich with Meat or Chicken Breast with 1 vegetable
Meal 5: Meat with 2 vegetables
Meal 6: Protein Shake
(3 litres of water; 1 large coffee; 1 can of diet coke; 250ml of 2% milk are liquids)
The weekends are cheat days where I'll have dessert or a hamburger for at one or two meals but otherwise mostly lean/healthy stuff. This helps me gain weight since during the week I'm pretty static.
5sets, 5 reps,
support: curls, tricep ext.
4sets 5 reps
support: 3x10weighted situps, 1x10leg raises, 2x10 weighted hypers, 2x20 calf raises
4 sets 5 reps, 1 set 3 reps, 1 set 8 reps
support: 3x10 crunches
How long will it take me to notice a big difference? Its been a month, I was building weight until I read starting strength and realized I need to work on my form - not going higher in weights for the next couple weeks until I've got some good form.