DanTheYogi wrote:I know you said you don't focus on protein. Did you focus on consuming more calories in-general? Did you include more nuts/seeds/avocados or dry/processed grains? Tilt more towards starches over non-starchy veg?
I'm also curious what your routine looked like. How frequently do you workout? Are you following a specific plan?
I've intentionally eaten a little more than I'm hungry for based on bad original information. Which in my case at least was a mistake. Even though I eat very much on program. I probably eat 75% starches by visual volume. And just ate a bit more than I wanted. Totally unecessary. Greg Doucette suggests there is no need to "bulk" and you definitely don't need to gain fat along with the muscle. So I'm going to eat the same food and only to appetite from now on. Might lower the starches to veg/fruit ratio a bit to balance my overeating period.
I did not include more nuts/seeds/avocados. I typically have a little flax on my oatmeal, and a small handful of walnuts a day. Don't eat avocados much at all.
Routine: For the first two months or so I did all major compound lifts for upper body, twice a week. I already had a strong lower so I didn't focus on that. Since then I've done full body 5x per week (a Jeff Nippard program). But usually only 3 sets per muscle group per day. Shooting for 15+ sets per muscle group per week. But I am now going to switch to 2x per week with six sets or so per muscle group per session. Around 12-15 sets per muscle group per week. I think I might have done a little better all along doing that.
Just try to train harder than last time and be consistent.