Best mass building program

Nutrition is most of the work. You need to get in an incremental caloric surplus. Eat 1.5 grams of protein per pound of body weight. Eating healthy carbs on training days and leafy greens on off days. As for lifting, GSLP has a few templates that would suit your needs.

ETA: If you weigh 150 pounds (I know, just easy math), you will need to eat ~1500 cals to maintain bodyweight. To gain good muscle mass, you would need to eat ~1700 cals and ~225 grams of protein daily. You can alway eat more protein, but if you eat too many cals, you might out on more fat than you want.

Overtrain? No such thing. ADD MOAR WEIGHT!!!!

Jk. Practice good form, be consistent, give yourself time to recover and you’ll be fine.

You lost weight because you were in a caloric deficit. The only way to gain weight is me in a caloric surplus. So you need to start eating more and tracking.

For nutrition I suggest a minimum of 1.5g of protein a day and up to 2g per. Eat a minimum of 125g carbs in the peri-workout window. Day, rest of your calories can come however you want. Don't gain over a two week period, add calories.

Greyskull in general is a muscle building program and the aesthetics and mass templates work wonders.

As far as best, dunno know as I have bias but some damn good ones are greyskull mastadon/powerbuilding programs,

531-
BBB challenge or BBB in general
BBB and really sore
Building the monolith
BBB beefcake
Boring but strong

Any John Meadows program
DC training
Fortitude training
Dual factor bodybuilding LINK

Brain alshure mass building program

Your diet is the only thing holding you back.

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Not the issue. I got strong and ripped on Greyskullz

I was probably overtraining actually.

From what I'm hearing from DeafJam Greyskullz maybe wasn't the problem and my nutrition was lacking. I'll improve my nutrition but wanted to restart with the best mass program known

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Junky

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I like to have people use MyFitnessPal for tracking of they refuse to pay for a service, if they are willing to pay use Avatar nutrition or the RP app. To is better but much more strict and is more for very serious athletes.

If going the free mfp app, use the leangains calculator here to get the macros you need to plug into MFP. Make sure you select leangains calculator from the drop down.

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supplement my calories with 2 shakes a day.

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What shake are you using? I'm doing 2 scoops of whey isolate in milk per day. Eat 3 meals too.

I downloaded the MFP app and I'm going to start tracking my macros. The app suggested 2,600 calories per day. Does that sound right for someone who is 170.

I was definitely focused. I have a 6th month log of Greyskull. Probably missed 10 days total. Steadily increasing weight. Reached many new personal records and got completely shredded. Just lost a little too much weight for my liking. I've been lifting 5+ days per week for 15 years so I'm not new to being focused and consistent.

Right now I'm drinking the Bulk 1340 from GNC. With Whole Milk its around 1700 extra calories a day. I drink one when I get home before I go to the gym. After the Gym I'll eat dinner, usually some protein variant, and then I'll drink a shake before I go to bed.

I'm not interested in being shredded right now. If that's your mindset, than you're truly not trying to bulk and gain mass. You can't gain mass and be shredded. Stop worrying about looks and just pack on the pounds. Cut later and then be shredded.