What should I do for a serious 10-12 week gym program?

[namsokiek Banned Find all posts View Profile Close namsokiek]

Are you just looking to get big? Because I just did an 11 week program that my coach had us do and my whole team gained from it.

Raider

Raider, what was the program?

[ryansambas Senior Member Find all posts View Profile Close ryansambas]

Back to the gym on Monday! Haven't been able to go last few weeks due to work and univeristy exams but now I'm off for four months.

My results last Monday were:

12.35% body fat @ 177lbs total weight. Lean weight being 155.03lbs.

A Summary since I started measuring in September.

Total Weight range=175.34lbs to 181.94lbs (current=177lbs)
Lean Weight Range=148.28lbs to 158.36lbs (current being 155.03lbs)
Body Fat Range=11.79% to 16.54% (current being 12.35%)
Hip Range=38.7" to 40.5" (current=39.7")
Waist Range=33.5" to 36.25" (current=34")

I'll start a bulking program this monday and go 4-6 days a week working all body parts. Going to try to get to below 10% body fat and hopefully 170lbs lean long term. I reckon 6-8%.

[ryansambas Senior Member Find all posts View Profile Close ryansambas]

I'm 178lbs still, probably similar to this ^

from January to March, going to go full out. Eat 3000+ calories a day, get enough protein. Work out 5 days a week, doing compound lifts and everything. My goal is to gain 10-11lbs in 2 months, I'm a mesomorph. I have the base, broad shoulders, good chest. Just need to add muscle to it.