If you do the program I linked designed by
@weighted chinup and do the following I promise you will make more gains in 12 weeks then you have the last year
Morning fasted walks- this is to induce hunger and keep fat gains in an acceptable area
Protein-2x bodyweight. Kicker is this does not include peri-workout nutrition. The 2xBW is from whole foods completely. 75% of this should be from red meat.
Carbs- 1.5x bw. This should come from 2 sweet potatoes daily, 2 oranges or fresh squeezed orange juice, unprocessed cranberry juice and then the rest from white rice and non gassy veggies. The white rice should be eaten around the workout. This does not include peri-workout carbs from things like hbcd.
Fats- comes from the meat you eat, from 1 tbsp of grass fed butter and from 1-2 organic avaocados daily. Also 10-12 sprouted almonds daily. Use evoo or grass fed ghee for cooking. Use grass fed butter liberally if you plateau. Also can use evoo or avocado oil in shakes to gain if you plateau.
Peri-workout- I would do highly branched cyclic dextrine and peptopro for this from true nutrition if you can afford it. If not any simple carb source and whether isolate and aminos can work.
Add 8-10 min of true conditioning work like prowler sprints, air bike tabata, heavy bag work, sprints etc 3-4 times daily. This is to keep fat at Bay, keep an aerobic conditioning, and to maintain some muscle endurance.
