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