I have finaly made the decision that I want to gain a substancial gain in weight not only to gain muscle but more importantly gain a great amount of strength.
Im away next week for a week and than Im going to war on myself.
The plan is to gain 30kg(66lb)
I weigh in at around 77kg(169lb)
My PR’s at the moment include
*190kg box squat(418lb)
*182.5kg deadlift(401lb) this was a while ago deadlift took a back seat
*60kgx5 Military press(132lb) this sucks
*120kg bench press(264lb) this was easy
Im going to run DC for the present time with no thoughts of changing for a long time before switching back to WS4SB awhile down the line
Here is a basic guide to meals ect per day.
Breakfast-4large pancakes w/ syrup
Dinner- 2 large chicken breasts w/two cheese jacket potatoes and salad
Tea- 2 large steaks w/ new potatoes and rice and veg
4 weight gainer shakes(700kcal a piece)
creatine mono(not decided on dosage)
large meat feast pizza
glutamine(not decided on dosage yet)
2 shots of olive oil
yes its not a clean bulk but at 7% body fat and gaining fat doesnt bother me at all.
Even if I gain at a ratio of 1:1 of muscle to fat which isnt ideal but would still leave me with 15kg(33lb) of muscle extra.
So on a bulk of this extent what amount of weight would you aim to gain on each lift?