Where To Go From Here

pachey100

I have been training fairly consistently for about 2 years. I am 5.11 and weigh 70 kg at about 9% body fat. I recently did a bulk up from 65 to 70 kg and now looking to go on to 75. I am sticking to more or less the same diet but switching routine every month or so but not gaining anymore mass.

Any advice or opinions would be welcome.

Dravokivich

increase your diet.

Hanley

pachey100 wrote: »

I have been training fairly consistently for about 2 years. I am 5.11 and weigh 70 kg at about 9% body fat. I recently did a bulk up from 65 to 70 kg and now looking to go on to 75. I am sticking to more or less the same diet but switching routine every month or so but not gaining anymore mass.

Any advice or opinions would be welcome.

More calories and protein at like 2g per lb of bodyweight. That's literally all it takes. It may require a significant increase in kcals, but assuming your program is legit and you're sleeping circa 8 hours a night, that's the only thing you need to change.

Or you're just a pussy who half asses it in the gym

pachey100

Hanley wrote: »

More calories and protein at like 2g per lb of bodyweight. That's literally all it takes. It may require a significant increase in kcals, but assuming your program is legit and you're sleeping circa 8 hours a night, that's the only thing you need to change.

Or you're just a pussy who half asses it in the gym

I was doing a full body workouts now changed to a split.

Mon. Back
Tue. Chest/ tris
rest
Thursday. Shoulders/ bis
Friday.Legs

Doing 4 sets 8-12 reps one warm up 3 working sets last two to failure

Diet on average.

Breakfast. 4 eggs scrambled with 2 pieces of toast or a big bole of oat meal porridge with seeds dried fruit and honey and a myprotein Impact weight gainer shake.
Snack. Banana and protein shake
Lunch. Brown rice with chicken veg or tuna
Snack . Nuts and weight gainer
Dinner . Salmon rice and veg

I am struggling to get all this down me and sometime miss out on some meals.
But getting better.

And hanley p%"s off but your advice is welcome:D

Hanley

pachey100 wrote: »

And hanley p%"s off

Jaaays, that's all you've got? THat's not even in the top 10 daily abuse messages I get on here.

Training looks alright, assuming you're working with mostly compound lifts.

Diet looks ok, but it depends on portion sizes really. Getting the kcals can come down to just picking calorie dense easy to eat foods, eggs and nuts are great for that.

You'd be well set starting a log in the fitness log section above, and creating a fitday.com account so you can see exactly how many kcals you're consuming and adjust accordingly.

And before anyone starts asking why I'm being so nice - it's cos I'm trying to avoid studying.

Transform

pachey100 wrote: »

I was doing a full body workouts now changed to a split.

Mon. Back
Tue. Chest/ tris
rest
Thursday. Shoulders/ bis
Friday.Legs

Doing 4 sets 8-12 reps one warm up 3 working sets last two to failure

Diet on average.

Breakfast. 4 eggs scrambled with 2 pieces of toast or a big bole of oat meal porridge with seeds dried fruit and honey and a myprotein Impact weight gainer shake.
Snack. Banana and protein shake
Lunch. Brown rice with chicken veg or tuna
Snack . Nuts and weight gainer
Dinner . Salmon rice and veg

I am struggling to get all this down me and sometime miss out on some meals.
But getting better.

And hanley p%"s off but your advice is welcome:D

As Kstar would say when asked about what to work on regarding mobility -

MORE OF EVERYTHING!!

pachey100

Hanley wrote: »

Jaaays, that's all you've got? THat's not even in the top 10 daily abuse messages I get on here.

Training looks alright, assuming you're working with mostly compound lifts.

Diet looks ok, but it depends on portion sizes really. Getting the kcals can come down to just picking calorie dense easy to eat foods, eggs and nuts are great for that.

You'd be well set starting a log in the fitness log section above, and creating a fitday.com account so you can see exactly how many kcals you're consuming and adjust accordingly.

And before anyone starts asking why I'm being so nice - it's cos I'm trying to avoid studying.

Did no body tell you studying is for nerds?:p Ye I will start a log I reckon maybe do some before and after shots as well. As for potions they are fairly big but will see what fitday.com says. Cheers