Juice ,
I’d try to get 6-8 meals a day. You can add some calories by using a weight gain formula I use one of these right now in morning 6 scoops with 2 cups egg whites and some blueberries and drink that down upon waking. Try to eat high protein/ carbs and moderate fat when bulking.
One of my go to meals for getting in calories is 3 double cheeseburgers at McDonald’s and fries. Or two doubles and a large fries at 5 guys.
If eating cleaner stuff your physique will look better and not as watery during the bulk but I do understand the need for calories. Ribeyes, steaks , potatoes , rice , whole eggs etc you know the drill. Can’t give You a hard calorie number as each individual is different but a macro breakdown id start with is 1.6-1.8 G protein per lb, 1.5-2g carbs per lb , .6g fats per lb. From here as your baseline if still not growing gradually add in more carbs ie add 50 carbs throughout the day, then reassess , then add another 50 etc.
Since you burn so many calories at work definitely don’t be doing cardio in the gym, also workout wise you want to take at least 1 minute 30 -2 mins between sets lift heavy for 8-10 reps but don’t be trying to be too quick as you don’t want to burn excess of calories just overload the muscle providing it the stimulus to grow.
Planning any other compounds during the bulk ?
