Thread: Adding lbm while keeping bf% minimal

Seeing how you don't weigh that much right now, you probably won't need all that many calories to bulk... I'd guess around 3000, but possibly even less if you want to do it slowly. What do your diet, and workout routine look like right now? How long have you been weight training?

ok wake up: Whey protein (ON one scoop with 1/2 fat milk) and one serving of oats (45g)

approx 3 hrs later: 1 can of tuna and mixed salad

approx 3 hrs later:30g chicken w/ 45g (cooked) rice

Work out

pw Bottled protein shake from gym (50g protein 65g carbs)

approx 1 hr later: chicken w/ 45g rice

approx 3 hrs later: lean protein, 45g carbs

before bed: protein shake (ON whey w/ 1/2 fat milk).

Work out

Monday: Chest/ Shoulders/Tri

Bench press: (One week flat one week incline) bar+ 5kg 12 reps, bar + 10 kgs 10 reps, bar +15kgs 8 reps
Dumbell Benchpress: 5kgsx 12 reps 10kgs x10 reps 15kgs x 8 reps
Dumbell Flye/ Pec Fly machine : 5kgs x 12 reps, 10kgs x 10 reps 15kgs x 8 reps
Front raises: 5kgs x 12 reps 10 kgs x 10 reps 15 kgs x 8 reps

Side raises: (same weight as front)
Up right row: (Same weight as front)

Tricep push down: 10 kgs x 12 reps, 15 kgs x 10 reps 20 kgs x 8 reps
Tricep kickbacks: 5 kgs x 12 reps 7.5kgs x 10 reps 10 kgs x 8 reps

Rest day

Back/ Biceps:

Lat pull down (wide): 20 kgs x 12 reps 25kgs x 10 reps 30 kgs x 8 reps
Hammer Stretch seated row: 5kgs x 12 reps, 7.5kgs x 10 reps, 10 kgs x 8 reps
Pulley Machine seated row: (same weight and reps as HS)
Hyper extension: 3x 12 reps with body weight

Seating dumbell curls: 5kgs x 12 reps, 7.5 kgs x 10 reps 10 kgs x 8 reps

Ez bar curls : 5kgs x 12 reps, 7.5 kgs x 10 reps 10 kgs x 8 reps

Hammer curls: 5kgs x 12 reps, 7.5 kgs x 10 reps 10 kgs x 8 reps

Rest day

Legs/Abs

Hack Squat: 5kgs x 12 reps 7.5kgs x 10 reps 10kgsx 8 reps
Seating leg extension: 5 kgs x 12 reps 7.5 kgs x 10 reps 10 kgs x 8 reps
Lying leg curl: 5 kgs x 12 reps, 7.5 kgs x 10 reps 10 kgs x 8 reps
Hammer Strength seated calf raise : 5kgs x 12 reps, 7.5 kgs x 10 reps 10kgs x
8 reps

Ab crunches : 3x12 reps
Hanging leg raises 3x 12 reps.

get some fats up in ur diet. Flax, fish oils, walnuts, olive oil.

got milk?

I've added olive oil and efas to my diet. I guess I could drink pints of milk, but doesnt milk contain alot of simple sugar?

I see total lack of fruits and veggies there.