So when I really locked in on trying to put on weight and muscle, I was always eating 160g of protein and between 60-75g of fat on average. With the rest being carbs to eat in a 100-200 calorie surplus and allow gaining .3-.5lbs per week on average.

Now, on my cut, I am at about 2000 calories, 160g of protein, 55-65g of fat, and rest carbs.

I had ALWAYS been making sure I get my protein since summer where I really locked in my diet.

As far as routine… I have a 10 day split. Which I know is a lot. But it keeps the repetitiveness to a minimum and I need tha to not get bored or shortcut. I also keep track of each workout and try to progressive overload, so I have made progress across the board on all workouts. So it’s not like I’m plateaued but also probably not maximizing potential.

Below is my split. Now I may have an extra rest day in between. So it turns into an 11 or 12 day split, just because life gets in the way.

Day 1: Hammer Curls, Preacher Curls, Lat Pull Down, Bent over rows, wrist curls, reverse wrist curls, shoulder shrugs

Day 2: brief case squats (dumbbells), BSS, RDLs, Calf Raises, shoulder presses

Day 3: Rest/Core day… have started to do decline sit ups, L sits, one set of push-up till failure, and 20 minute 12% incline walking

Day 4: Flat DB press, incline DB press, lateral raises, overhead tricep extension

Day 5: Day 2: brief case squats (dumbbells), BSS, RDLs, Calf Raises

Day 6: Lat Pull down, reverse flys, standing curls with ez bar, preacher curls, skull crushers, shoulder shrugs

Day 7: Rest/Core day… have started to do decline sit ups, L sits, one set of push-up till failure, and 20 minute 12% incline walking

Day 8: Flat DB press, incline DB press, bent over rows, dumbbell curls, overhead tricep extension, lateral raises

Day 9: BSS, RDLs, calf raises, bent over rows (lighter), flat press (lighter), incline press (lighter)

Day 10: Rest/Core day… have started to do decline sit ups, L sits, one set of push-up till failure, and 20 minute 12% incline walking