My plan of attack to gain 40lbs

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123svt

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Alright guys/gals....Im a 20yr old male Im 6'3 weigh 158lbs. BF% is about 12. I am a very hard gainer....Never been in a gym before the 1st of this month. Since than I started biking 8miles a day to get my body to ready to start hittiing the weights. Ideally Id like to see myself around 190lbs and built. I hate being skinny...I know diet plays a WHOLE role in getting bigger. I plain on trying to get down 150g+ of protein a day with a shake here and there. Less than 15g of fat per meal. And over 2500 calories in the day. And a meal replacment at night ro get everything up there...NOW FOR MY WORKOUT - pro pel water with cretine in it....

Every other day I do 5min bike to warm up...
-Chest press
to Sitting row

Than to forearm exstions to curls..
Followed by lat pulled down in front of me,

What else can I do to the upper body to get cover everything??

Can anyone help me continue my goal to gain 40lbs of muscle....or help me in anyway, thanks I really do appericate it
 
If you want to bulk up, then there is no way you are going to keep the fat under 15 grams, except if you live off tuna. I think you should just find your daily calorie limit to keep your weight and then add 500 to that.



And then adjust your weight training plan to your goals. Hope this helps.
 
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