OK.
Just a note that tape measure methods are not really reliable enough to tell you what you want to know as far as lean mass vs Fat Mass changes. If your muscles get thicker, or you put on some fat...the tape is the same.
Please think about using a simple caliper to help you dial in your changes.
4 point tests up to 11 point tests are better than 2 or three point tests.
Calipers will measure mm changes in the subcutaneous fat fraction only. Keep in mind that all
the methods YOU can use to test your body fat yourself are unreliable on a one time basis. They are better used to track changes over time on an ongoing basis.
For your goal, you would want to test every week at the same time of day...and use the same scale to take your weight (weigh right after you wake up, generally right after you go to the bathroom first thing in the morn.)
Here is a calculator, which I think you know about already, that allows you to use skinfold calipers (3 through 9 point test)
http://www.linear-software.com/online.html
Here is the best price I have found to date for good cheap accurate calipers:
skinfold Calipers <--- link to place on amazon where it is cheapest (about $21.50 including shipping) which includes the book with directions on proper caliper use. This pair is the most used type by trainers and pros.
Also, if you plan to gain 25 pounds, I think your calf, forearm, and thigh will be gaining some muscle.
Again, 5x5 is not really a mass gaining system. It is a strength routine. You want to look at traditional hypertrophy (3-4 sets per muscle group 8-12 reps as a baseline) vs alternative training.
You want something with a regular progression, you want a follow up plan that has different progressions.
The recommendations I make are based on results. If you were lifting in the 5 rep regimen (and making no gains), then you need to come back with something completely different, and geared toward hypertrophy instead of strength.
Maybe an 8 week plan with traditional hypertrophy progressions whole body 3x per week, a break, then The 8-week plan (3-day whole body training), a break, followed by 6 weeks of a 2-day split hitting the body 2.5 times per week, a break maybe followed by a 6-week 3-day split, then back to a whole body 3x per week or 2-day split plan near the end of your period.
1 week breaks are good.
One question. Have you ever had a 29 inch waist.
That is dictated by bone as well as muscle and fat factors.
That seems to be the largest change.
I can easily see you going to 33 or 32.
You might bring that to 29-31 perhaps by the end of the final cutting phase you will need to do after your bulking.
5 pounds of fat can take 2.5 to 5 to 10 weeks to trim depending on how close to what you need to be doing you are able to stick. So, at the end, plan give yourself 6-8 weeks to cut, and make changes to your overall plan by assessing at 16, 12, 10 and 8 weeks from your final deadline.
At that point you will train to hold muscle and maybe gain a quarter to half a pound here and there and focus on cutting nice and clean. The last 4 weeks you will adjust again, for whatever you need.
The primary changes there will be diet. A gradual tapering (when losses stall) of carbs from something like 50-65% down.
I noticed your carbs were already around 36% at the moment. I would want to see that come up a bit (from whole food sources! not processed foods) So that your body has what it needs to replenish carbs and grow muscle.
I would keep the fats below 30%.
20-25% protein is a good window.
When you start again after your layoff, your calories should be 2000-2200 for the first week.
Depending on your ideal ratio...
15-30% fat
20-25% protein
50-65% carbs
This is a mix of moderate and high protein oxidative type.
Starting with lower protein is better. It lets you downregulate the protein wasting enzymes and as you gradually increase calories across the board (and thus protein) you can get a boost in muscle growth, and you can also
gradually bring up the protein ratio and get an upregulation of muscle growth when gains stall.
I know, its 100 grams of protein to start. You have 120 pound of lean mass, so that is fine. You will be coming from a no training period, down regulating protein wasting, and with higher protein sparing carb intake.
You want to leave LOADS of room for progression on the table when you start.
How are you feeling with your current 2400 calories, 33% split diet?
Well fed?
focused?
not hungdry?
happy moods?
sleep well?
tons of energy?
animal intensity in the gym?