Hi everyone hope your having a great day.
Im 39 years old male i work construction ( roofing) , im fairly “in shape”.
Im 5’10 153lbs
Ive been running fierce 5 beginner program for the last 7 weeks. Main goal is to get bigger and lookin better aesthetically, strengh isnt my focus
Ive been on a bulk for those 7 weeks ( or so i thought) started at 153lbs eating 3450cal a day and 155g of protein on avg. Everything was weighted with a scale so it should as accurate as it can get. Forstly i gained 4 lbs in the first 3 weeks, to slowly lose them back up thr last 5 week. So im guessing 3450calories isnt enough for me… i guess it gives you an insight on the type of labor i do for work.
Was wondering if yall had a workout routine to suggest to follow this, as i mainly used fierce 5 to get my numbers up on the big 3 asap.
As for where im at right now
Bench is 3×5 @ 150lbs
Squat at 3×5 215lbs
Ohp at 3×5 115lbs
I can manage 3×10 pullup
Note i train at home i have a rack a barbell and weight, also use bands for some exercises, thata it
