How to bulk as a non-beginner

I want to gain about 20 pounds/10kg to feed my total but I've never done a properly organised bulk before so i don't really know what to expect, any tips /recipes are greatly appreciated, I plan to lift with fewer total exercises per day, maybe around 5 with 2 main compounds 2 supporting exercises and an isolation about 5x a week.

Also what is a good rate of weight gain at my level? should 20lbs take a year or more? Keep in mind I don't want to absolutely inflate and go into frog mode

Current stats are: 6'2 200lbs 11-13% bf 82/132/170/180*
*highest tested DL done for 5 reps. thanks in advance

  1. 3 months ago
    Anonymous

    Conceptualise the redolence

  2. 3 months ago
    Anonymous

    Do people really only pay attention if you post softcore porn?

    • 3 months ago
      Anonymous

      yes
      catalog was a mistake

  3. 3 months ago
    Anonymous

    I do not believe that you are 13% bf @ 6'2 200lbs and can only bench 1pl8.

    • 3 months ago
      Anonymous

      the lifts are in kilos homie, shoulda clarified

      • 3 months ago
        Anonymous

        You described every other weight beforehand in pounds.
        What the FUCK is wrong with you

        • 3 months ago
          Anonymous

          >What the FUCK is wrong with you
          many many things

        • 3 months ago
          Anonymous

          oh also I'm British so its pretty common to switch between the two here

  4. 3 months ago
    Anonymous

    Eat more than your tdee

  5. 3 months ago
    Anonymous
  6. 3 months ago
    Anonymous

    brehs, I'd like to think I have a fairly cool head, but I want to rape that chick to death, or orgasm, whichever comes first.

  7. 3 months ago
    Anonymous

    RAPE RAPE RAPE

  8. 3 months ago
    Anonymous

    I've seen this person's anus

    • 3 months ago
      Anonymous

      Everyone has, you're not special.

  9. 3 months ago
    Anonymous

    She looks like she is taking a beats of a shit.

  10. 3 months ago
    Anonymous

    digits posts her asshole
    rolling

    • 3 months ago
      Anonymous

      Roll

    • 3 months ago
      Anonymous

      Roll

    • 3 months ago
      Anonymous

      it's disappointing anyway

  11. 3 months ago
    Anonymous

    Gain .5lbs a week, do this for 3 months. Evaluate your strength and physique. Feel tired of eating that much or like eating a lot doesn't fuel you to train hard anymore? Take a 4-6 week mini-cut of 1-1.5lbs a week while continuing to keep intensity high. Then resume bulking. This will take a year most likely to add 20 relatively lean pounds but I doubt more than half of that will be muscle, if you have GREAT genetics. Do not be afraid to call the bulk early if you reach strength goals/a physique you like. You will gain fat. After this you should try to diet off some of the excess weight slowly for an extended period without losing too much strength.

    • 3 months ago
      Anonymous

      thanks for the answer brah, I think my lean (10-15%bf) max natty potential is around 95kg but that's a lifetime goal.
      >Gain .5lbs a week, do this for 3 months. Evaluate your strength and physique.
      gonna start with this and hope for the best, my OHP better fucking improve, god knows it shits the bed on a cut

  12. 3 months ago
    Anonymous

    just eat bro

  13. 3 months ago
    Anonymous

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  14. 3 months ago
    Anonymous

    melad1nha

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