bulking

hey everyone, after 8 years of doing judo at a international level i have decided that i want to bulk up and add a bit of muscle and size to myself so when go up a weight  division im not throw around like a rag doll. Anyway here what i am exactly , im 67kg and 1.80m any tips or training plans diet help is very much needed thanks everyone :)

how much weight do you want to gain roughly also what are your stats age,height,weight and what is your training you do cardio and weights
 

Hi thanks for the reply ,I'm 17 , 67kg and 6ft exactly I train 5 times a week for 2 hours a day and that's split into 1 hour of judo and I have started with a workout which consists of day 1 chest+triceps, day 2:core work, day 3: back+biceps,day 4: core work, day 5: shoulders and legs. The weight gain is to be 72kg by April thank you :)

so you need to gain 5kg by april
 
your bmr is roughly 2634.411-3000cals
so you need to over eat by 500cals to gain 1lb a week which is 4lbs a month
 
other wise you need to gain 2lbs a week to gain 8lbs a month which would proberly be more for you but a lot of fat gain if you do gain2lbs a week
 
i would say 1lb a week is more than enough for you as by aprial you will gain 8-9lbs by april
 
your workout days look ok
 
whats your diet like

You will do better from a more sport specific training programme, the split you have looks very 'bodybuilding' like.  You need the big compound movements in but then also exercises which will compliment your sports as well as hypertrophy training too, a conjugated programme with accessory biomotor abilities included. 
 
I would be looking to change this, if you compete at international level do you not have access to coaches and nutritionists? 
 
Diet wise, it firstly depends on what you're eating now but the biggest factor is focussing on recovery from the intense sessions. You will have to put a lot of calories away to meet that weight gain and it be lean gains too. At your age and activity level you could probably get away with being a little slack as to where the calories come from, thats not to say eat a diet of junk though. 
 
High protein and fats with carbs focussed on recovery and fuelling workouts is the approach i would go for.

Agree with BigD. I am a BJJ competitor and a bodybuilding programe is pretty much useless for BJJ or Judo, mma etc.
 
Yes some heavy weights sessions should be part of your programe but stick to heavy compounds....deadlifts, chins, dips, clean and press, squats etc.
 
To be honest I would check out www.rosstraining.com , this will be much more better for you than any type of bodybuilding split.