Anything else I can do to optimize gains?

[pHEnomIC]

I am eating a bulking diet right now, same one that got me to 220 last year. Im about 210 now after a cut.

I am doing westside barbell: ME upper, ME Lower, DE Upper, DE Lower and the assistance after.

Sleepin 8 hours a night.

Doin a little cardio because I haven't done any in over a year and i got high blood pressure.

Supplementing with multi and a shake daily. I have read up a ton on form and i believe I have optimized it on all three lifts.

My Current Lifts are:
b: 285
dl:475
sq: 350

I would like to get to these numbers in the near future:
b: 300
dl: 500
sq: 400

I have seen a lot of progress by isolating my posterior chain and working my triceps and back hard in westside.

We will see what this max effort and speed work is gonna do for me.

[cjdelaney]

I am eating a bulking diet right now, same one that got me to 220 last year. Im about 210 now after a cut.

I am doing westside barbell: ME upper, ME Lower, DE Upper, DE Lower and the assistance after.

Sleepin 8 hours a night.

Doin a little cardio because I haven't done any in over a year and i got high blood pressure.

Supplementing with multi and a shake daily. I have read up a ton on form and i believe I have optimized it on all three lifts.

My Current Lifts are:
b: 285
dl:475
sq: 350

I would like to get to these numbers in the near future:
b: 300
dl: 500
sq: 400

I have seen a lot of progress by isolating my posterior chain and working my triceps and back hard in westside.

We will see what this max effort and speed work is gonna do for me.


I have gained a ton of weight lately by just taking a shake in the middle of the night (well, its not just the shake obviously). I make it before bed and wake up 4 hours into my sleep to drink it. Milk+peanut butter+casein protein. you might want to leave out the PB if you are worried about staying lean.

[DaBurg3r]

Sleep 10 hours?