Congrats on your wrestling. That is really cool. Shows you know how to work.
Youre at a great position to start a bulk (a year or so in the making). You have low bodyfat levels, you seem comfortable with the way you look (a very important thing if I might add), and you came to the right place for no bullshit honest information and guidance that will help you get to where you want to be (wherever that is). One tip I can give you, is every time you think about the word abs not anatomically (aka gotta get teh abz for spring break brah) you need to go to the nearest fast food and blow at least 5 bucks as quickly as possible (I like snack wraps from mcdonalds), like youre out of air and you can only get it from mcdonalds/burger king. DO NOT OBSESS OVER BODYFAT. Just lift, and you will get big (maybe gain a tiny bit of fat here and there, but nothing major). The rest will come.
Also, take all the money you spend on supps and buy food with it. Instead of your preworkout, sleep and add some carbs to your diet (you do in fact need them, they are not the enemy). Instead of the ZMA (youre young im assuming and are probably loaded with test right now anyway), squat. If you have some extra cash after that, then add a protein shake here and there (before bed is cool). Calories are a very good thing. Your body needs them. Eat some carbs so that your body wont have to get them from protein.
With regards to your workout, it sounds real complicated. Just sayin, maybe you should look into a simpler program. I would read the stickies in the Bodybuilding Training section. It will save you a ton of time and contains just about everything you need for now.
Sorry this post was hurried, I have to go to the grocery store for the first time this week.
What are your goals by the way?
Thanks for the advice. What would you say would be good calorie dense bulking foods that don’t have gluten in them (i have celiacs disease) and are still very calorie dense. I also need to have them available on campus which always causes some problems, since food choices are limited here and i don’t have a car.
in regards to training/goals , i do want to get bigger/ stronger but i also plan on continuing to wrestle so i can’t do a dirty bulk where id gain bf bc i need to keep my conditioning at peak levels and keep my strength to weight ratio high. i know these goals may conflict with each other a bit, but I’m willing to put as much hard work into it as possible even if the result are slow and figured this would be the best place for advice.
I’m in the same situation as you with regards to gluten, though mine is non-celiacs gluten intolerance and not as severe, i avoid gluten completely. If anything this will be more of a benefit to you than something that holds you back. Restricting your carb sources to Potatoes, Sweet potatoes and rice should mean you are able to bulk cleanly without unecessary fat gain associated with ‘dirty bulking’. With regards to your training goals, train hard and smart, rest enough, sleep well and get in good calories particularly around training. if getting enough calories in is the issue i’d personally reccomend eating meals more regularly, every 3 hours or so. Preparation is your friend, Making up alot of rice and whatever meat source is your choice the evening before and taking the with you in tupperware will help you get past the restricted selection on campus.