iceman816

Hi all
Could some please point me in the right direction i have been working out now for around 3 years. I started with a body fat of 29% and i was over weight for my height ( 5.6") and age (30) by 22pounds.
I have now got my weight down the extra 22pounds and i have have a body fat of 9%.
I have good muscle def and im fairly strong which has improved over the 3years.
Now what do you guys recomend i do ....Do i stick with what im doing right now which is Monday Chest ,Tri
Tuesday Legs ,Abs
Wednesday Pump Aerobics
Thursday 45min walk
Friday Back , Bys
I would like to put some extra bulk on but not sacrifice definition
I know there is alot of experanced people out there who could help me

Adrian

Irons77

I would bulk for a few months then cut again. With a clean diet you will not get a lot of fat. Congrats on your weight loss bro!

Soreness is weakness exiting the body.

iceman816

Thanks mate.
I was thinking is there way of slightly changing my carb intake to slowly bulk up.
If this can be done what simple things could i enter into my diet to achevie this.
At the moment i'm mainly on a high protien low carb diet.

Adrian

Irons77

Remember to much protein will turn to fat. 1 to 1.5g of protein per pound of body weight. Good carbs are brown rice, whole grain pasta, baked potatoes, and sweet potatoes

Soreness is weakness exiting the body.

Biggly

You sound like the pefect candidate for a 'mass gain' post workout shake.

What you're doing is obviously working, 9% BF is perfectly reasonable for maintenance. Rather than risking the definition and progress that you've made by upping calories in general, you need to only up them where they'll do the most good, right?

The time you can really hammer home some carbs is immediately after a workout, in fact it's amazing the way the muscles act as a sponge at that time.

I was on a bulk recently and if only for convenience purchased some mass-gain stuff, which I don't normally bother with. Just for fun I made a shake with it as a replacement meal - and damn nearly passed out with the sugar rush. It left me sleepy as all heck for about 2 hours. Yet I can quaff the exact same thing after a workout without the slightest sleepiness - all that sugary shite goes exactly where it's needed. WITHOUT having to drop your overall low-carb regime.

Of course if you're already doing that then I apologize for wasting your time but no, I wouldn't recommend doing much else as you wish to retain your hard-earned definition. Congratulations on that by the way!


B.

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UFC rocks

well done with the weight loss, but i was just woundering it doesnt say shoulders anywhere in your routine.

iceman816

i usaly eat a good meal e.g half a chicken with brockily and sweet potato followed by a protien drink.I have been tempted to use a mass gainer drink instead of the protien drink for the extra carbs.
I think after your response i might go ahead and try this.
Thanks very much.
Ahh yeh the shoulders i do militery press & chin ups on my Back & Byi day and also seated dumb bell press and standing side lat rasies on my Chest & Tri day

Adrian

Biggly

Sorry, I didn't even look at the training beyond how many days, as you posted on the nutrition forum.

I should point out that I'm not suggesting replacing that chicken and brocolli, just going for the MG shake immediately after, then have the chicken an hour or so later.

Most MG shakes will be around 20% protein so you won't run out as such presuming you're eating plenty of protein throughout the day.

The point is it will ramp up your calories but in a way that is least likely to lead to fat-gain. If you replace your food with powdered food you're not really going anywhere, so don't dump the chicken. I'd dump the potato though if you've already had a high-carb shake.

Sorry if I wasn't clear!


B.

Biggly Bodybuilding Software Food Data
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PappaD

I would be walking around naked all the time if I was 9% BF!! Good work bro!!!

iceman816

Thanks Biggly
No worries mate i'll keep the main meal and add the shake straight after.
I might swap my standard protien drink with one that has good protien and some carbs for building.
It'l be great if i can get some sort of size increase with out the change in body fat.
Yeh its take almost 3 and bit years but i've finaly got my 9% so yeh i would to keep it for as long as possible

Adrian

Elson

so taking post w/o shake (59g carbs/ 34 g protein) is ok if i eat my lunch about 30 mins after right?

Biggly

Yeah but you could wait longer than that if you wanted, say an hour, even two.

Just make sure you have some protein in your system before the workout.



B.

Biggly Bodybuilding Software Food Data
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