Training and Diet

[benzos]

Day 1: Overhead press + upper assistance
Day 2: Squat + lower assistance & core
Day 3: Rest/light conditioning
Day 4: Bench + upper assistance
Day 5: Deadlift + lower assistance & core

Those screen shots is what I’ll be eating this whole week

 

[NeuroRN]

This is a decent start, and I’m assuming much more than you’ve been eating.

But you’re gonna need more. Plain and simple. Start here. Track your gains. The scale is a tool. Not an end all.

Measure circumference of each arm, leg, waist and chest now. The remeasure in several months.

Pictures tell a better story.

When I say you’re going to have to eat a lot… I mean you’re going to have to push up to 4000 cals or more.

Since you have said you normally don’t have an appetite this will probably be better than what you’ve been doing but expect to increase those macros… a lot.

 

[NeuroRN]

Where are you getting this training split from? And what does upper and lower assistance entail?

 

[Poppy]

Ditto what @NeuroRN said. Lots more!

Broccoli is a green veggie. Do not cut it out but it won’t pack on any muscle or weight… much like green beans, lettuce etc.

Oats and rice are your friends… you’ve got some wiggle room due to the fact you’re already lean. Don’t be afraid of a pizza, sub sandwiches cheeseburgers etc.

Egg whites tuna chicken salmon bunches of it…

You’re going to have to eat big.

 

[Poppy]

You’re not getting in much more calories than I am and we have opposite goals.

Keep in mind, weight training and cardio is going to burn calories…

 

[Poppy]

Take pics for posterity.

Eventually your “yoked up” self will look back at your “skinny self” pics and feel a sense of accomplishment.

 

[Dirtnasty]

I don’t get enough veggies and I know it so I use a greens supplement and the difference I’ve seen with my hair and skin is more
Than using hgh

 

[Poppy]

I believe the greens supplement is good stuff.