Clean gains, trying to get biiiig!!!!!

gainz_junki3

New here. My friend sent me here. Seems fun and motivational. Im 28 5'9" currently 172lbs. Bf% probably a little over 10. Haven't checked in a while. Im a hars gainer. Really need to get my intake up there. Any tips would be greatly appreciated!!! Add me

kinetixtrainer2

Find your maintenance caloric intake and add an additional 500 calories to that. Set your macros, a good starting point is 40c, 30p, 30f. Weigh weekly so you can adjust your calories to your new maintenance requirements. For a clean bulk 1 pound per week is a good/simple goal.

Best of luck.

paulyt2192

hey , any help with decent yummy food for calorie intake? trine shred 15kg I'm weighing at 115 ?