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
Conceptualise the redolence
Do people really only pay attention if you post softcore porn?
yes
catalog was a mistake
I do not believe that you are 13% bf @ 6'2 200lbs and can only bench 1pl8.
the lifts are in kilos homie, shoulda clarified
You described every other weight beforehand in pounds.
What the FRICK is wrong with you
>What the FRICK is wrong with you
many many things
oh also I'm British so its pretty common to switch between the two here
Eat more than your tdee
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.
RAPE RAPE RAPE
I've seen this person's anus
Everyone has, you're not special.
She looks like she is taking a beats of a shit.
digits posts her butthole
rolling
Roll
Roll
it's disappointing anyway
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.
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 fricking improve, god knows it shits the bed on a cut
just eat bro
POOOOOOOOOOOOOOOOOOOOOOOSTTTTTT IIIIIIIIIIIIIIIIITTTTTTTTTTTTTTTTTTTTTTTT
melad1nha