A little Background: I just finished my college wrestling season, I came into preseason this fall weighing about 180 with about 10 % BF im 5'10" that number aint bad at all really but my previous summer routine focused more on strength than muscle size, which for wrestling is more important. I ended up cutting weight because my coach said that i had the weight to lose since i wasnt "cut up" leaving me with no choice but to fall into dehyradration to cut the weight, which completely messed up my body as one would guess,to get down to 149 lbs. I also fell into bulimia binge eating after weigh ins and using stimulant laxitives on a regular basis, to get rid of all the junk I put in my body. I have taken the steps to get my body back to normal after using the laxitives and my body is close to normal again still struggling to go by itself, but i just wait it out till it does its thing. havent taken a laxitive in over a month.

last offseason i worked my ass off spending 5 days in the gym and living a very active lifestyle, i felt good at 170 180 lbs, i could run forever and i could lift more weight than anyone i knew ( not that great of an achomplishment lol ) but no the less i felt great. The coach who told me i had the weight to lose based his idea that cutting 30lbs was healthy for me because i didnt have a completly visible six pack. haha sounds like a scientific measurement. so i cut the weight and lost mad strength doing it.

NOW to today, after making inner life decisions I have come to the conclusion that I want to get big again but i want to do it right, i want to lift 5 days a week, and use mma style outdoor workouts ( tire flips sledge slams, tire drags you know HIIT) as good cardio. I have researched many pages read practiculy all recent forums on mutliple websites and am ready not that i am back to a begginer body and lifting strength to make quick gains for a while until plateu then push my body to make greater gains.

my diet last summer was pretty clean i tracked the whole time i was on campus before summer break and i followed a strict 40p40c20f breakdown with around 3000 k/cal per day. this year i am trying somethign a little different and would like some opinions to make the best out of it. i do not plan on counting calories everday instead i plan on eating what i know i should to make big gains.

This off season i want to shoot for high protein moderate carbs and moderate fat 40p 30c 30f I am 20 years old so from what i have read higher fat will benifit me ( i do not mean fast food i do not eat fast food or fried fat foods). yesterday I tracked cals and got 2838 in with 102g fat ( mostly from natty peanut butter and meat sources) 218g carbs and 262 proteins. i fell little short of 3000 but today i know i made 3000 haha.


What i am looking for is suggestions on meal plans?

Also i have been reading alot of sources saying that you shouldnt eat carbs after your post workout drink i.e. no carbs for dinner, now i am serious about bulking i want to be big enough and healthy enough that i can compete at a higher weight class next year, im tired of cutting weight it sucks haha.

also any other tips on bulking will be awesome!

sorry if this post is all over the place my head is not all there after breaking my legs down earlier this after noon just lookign for good advice on bulking basically. thanks