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Posted by: farmboy_id

Hey whats up. My name is ty, Need some help thanks.
I got my bmr and body composition test.
results are
age 20 height 5'7'' 210lbs
%bf: 24.5
fat body weight: 51.5lbs
lean body weight: 158.5lbs
basal metbolic rate: 2187 cal/day
total body water: 51 liters
53.4% of body weight
71% of lean weight
my recommendations is
average athletic level
current target
%bf: 24.5% 16.0%
total wight: 210lbs 188.7lbs

fat weight: 51.5lbs 30.2lbs
lean weight: 158.5lbs 158.5lbs
weight to lose: 21.3lbs
metabolic rate: 2187 cal 2187 cal
my doctor said im very heathly and that im right on the dime for beign at the right bf% i dont need to lose anything i can live heathly at my weight. he said my target is more of and athletic level such as when cutting out and he said i could maintain it pretty easy at 16% bf when i get down there.

My questions are.
1.evey one think the same about what my doc says?
2. I want to bulk and get huge what cal intake carb intake and protein intake should i be at. i dont want to get any more bf so i need to make sure it lean muscle i building and not fat.
this is my current diet and work out program.
m-f i work out cardio 2 time a week 30 min
work out consest of
mon: chest 4x4x10
incline db bench
bar bench
pec dec or db flys or cable flys
flat db bench

tues:
back 4x4x10
lat pulldown to the front and back
cable seated rows
v ups or bent over row
db over row

wed: tris
cable tri press with rope
french press
kick backs
overhead tri press

thur: bicep
barball curls
db curls
cable curls
consentrate curls

fri: shoulders and forarms
srhugs
rev curls and wrist curls
front and side laterlul rises

My diet is
2000 cal 50-150 carb but useully its 75-100 some time 30. protein is 250-300
i eat chicken tunafish salmon steaks turky 4 oz yoggert rice cakes protien shakes carrots corn on the cob eggs salads and low car and fat deressing.what else can i eat this is were im haveing lots of problems.
Question how should my diet be if i want to bulk such as carbs mainly.
exmple of how i eat is
4am: protein shake 1 cup eggs
7: meat product 4 oz veggie
9: meat produck 4oz protein shake
11:30: meat pruct 4oz veggie
1:30: meat proudct 4oz veggie
5: pre work out meat product veggie 1/2-1hr befor i work out.
then post is protein shake.
im also on the freak of nature stake and the protien and german certine by impact nutrition i know the certine working because my doctor said i very hydrated and my mucles are to that what the 71% of lean weight is. it of my body water wieght. i feel stronger to but i havent seen much other gain such as size wise but well see if not then yeah. but i need help.

Question are agian
1: is my diet right for bulking and what food should i eat and what should my cal,carb and protien intake be. what about my eating schueled.
2: how do i need to improve my workout routine. what type of work out routine should i be doing.
3. what other things should i do recomendation.
Thanks for any post and help. Ty


Posted by: WATTS

your doing too high of volume in your training. your doing 4 sets for each of those workouts? thats too much in my opinion. your doing 16 sets for every body part except for shoulders 8 sets. i would not go over 10 sets per bodypart and there is no need to if your training hard enough.

why dont you train legs? they are the biggest muscle in your body and if you train your legs it will also help you put on muscle over the rest of your body.

try posting all of the training related stuff in the training section in the forum and all the diet stuff in the Diet and nutrition section. this way more people will see your post and will be willing to help you.


Posted by: WATTS

o ya, and by the way...WELCOME!


Posted by: Prince

farmboy_id welcome to IM!


Posted by: TJ Cline

Welcome to IM


I hope I understand you right.....your Doc says a 24% Body fat is ok????? ummmm he is wrong. Your goal should be around 12%........and lower if you want to be ripped.


Posted by: farmboy_id

no he say 24.5% is ok bc i not in resc of have hart problems things like that but he said when im done bulking my target should be around 16% for me bc it would be easyer for me to maintain it there then at 12%.


Posted by: TJ Cline

Quote:
Originally Posted by farmboy_id
no he say 24.5% is ok bc i not in resc of have hart problems things like that but he said when im done bulking my target should be around 16% for me bc it would be easyer for me to maintain it there then at 12%.
24% is obese for a man.....I'm amazed your Doctor thinks thats ok.
16% is ok as far as just having an acceptable BF%


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