Hi, for those of you who havent allready seen my other threads I will tell you a little about myself:
Gender: Male
Age: 18
Hight 5 Foot 10
Weight: 135 lbs
I was recently on a low cal diet (1200) and lost allot of muscle(ALLOT!!) I used to work in a garage so did allot of physical work but now am studying so dont do as much, I am skinny fat, I know its hard to belive at that weight but I can still grab flab on my belly and chest, I want to bulk up a bit and once at a nice healthy weight (160lb preferably) I want to Cut. Want to be doing it all clean since I have allready seen what happens if yu try speed things up...
So far I have managed to get myself a barbel and will be geting single hand bars soon I have many weights, I didnt buy them they were in the garage so I just thought I would stick them in the shed, they go up to maybee 300+lb so I am not limited, I also have a bench, My workout plan so far is:
Day 1: Chest/Triceps
Day 2: Legs/calves
Day 3: OFF or abs
Day 4: Back/Biceps/forearms
Day 5: OFF
Day 6: Shoulders/traps
Day 7: OFF
Dont really want to add much cardio until I actualy get to a good weight.
My diet:
I have had problems with this, geting many different answers but I think I have a rough idea...I eat on the ratios of 40/40/20 Carb/Pro/Fat
I eat loads of meals (6-8) as you have all sugested I should
Protein=1-1.5 x body weight in lbs
Fat= 0.5 x body weigh in lbs
Now the confusing part...CALORIES!!! 3 different answers so far...
Answer 1: Eat BMR+500(muscle gain)+300(time spent on exercise)=2400
Answer 2: Eat BMR x 1.5(activity level) + 500(Muscle gain)= 2600-3000
Answer 3: Eat 1900 on workout days and 1600 on rest
Now you tell me what one is correct please I am just confused...
This is how I eat on workout days:
2 weetabix skim milk and splenda OR oats with skim milk and splenda
bit later - 4 egg whites with 100g mushrooms and maybee 100g of lentils
& green tea
Workout for about 1 hour
Straight after workout - 2 tbs nesquick choc milkshake 10 oz skim milk and few egg whites, I dont have any Whey or dex yet so this is a substitute, should I leave out the eggs?
about 1 hour after workout - 3 - 4 wholegrain brown bread with a can of tuna
bit later - something like protein with some carbs like lean meat with bread or lentil soup.
bit later - some sort of protein like a chicken breast
How can I make this diet more effective?
I have done allot of research since diet is 80% and workout is only 20% of muscle gain, I have asked many other questions and once these ones are answered I know exactly what to do.
At the moment I am using fit day to track how I eat I am trying to carb cycle a bit but its not going to well because carbs are all over the place my cals stay at about 2400 and fats about 60-70g but my carbs are supposed to be 150g on days off, 250g on moderate days (when I do legs or shoulders maybee) and 250g on days where I do stuff like triceps and chest or biceps and forearms since I want them to look bigger the most.
Gender: Male
Age: 18
Hight 5 Foot 10
Weight: 135 lbs
I was recently on a low cal diet (1200) and lost allot of muscle(ALLOT!!) I used to work in a garage so did allot of physical work but now am studying so dont do as much, I am skinny fat, I know its hard to belive at that weight but I can still grab flab on my belly and chest, I want to bulk up a bit and once at a nice healthy weight (160lb preferably) I want to Cut. Want to be doing it all clean since I have allready seen what happens if yu try speed things up...
So far I have managed to get myself a barbel and will be geting single hand bars soon I have many weights, I didnt buy them they were in the garage so I just thought I would stick them in the shed, they go up to maybee 300+lb so I am not limited, I also have a bench, My workout plan so far is:
Day 1: Chest/Triceps
Day 2: Legs/calves
Day 3: OFF or abs
Day 4: Back/Biceps/forearms
Day 5: OFF
Day 6: Shoulders/traps
Day 7: OFF
Dont really want to add much cardio until I actualy get to a good weight.
My diet:
I have had problems with this, geting many different answers but I think I have a rough idea...I eat on the ratios of 40/40/20 Carb/Pro/Fat
I eat loads of meals (6-8) as you have all sugested I should
Protein=1-1.5 x body weight in lbs
Fat= 0.5 x body weigh in lbs
Now the confusing part...CALORIES!!! 3 different answers so far...
Answer 1: Eat BMR+500(muscle gain)+300(time spent on exercise)=2400
Answer 2: Eat BMR x 1.5(activity level) + 500(Muscle gain)= 2600-3000
Answer 3: Eat 1900 on workout days and 1600 on rest
Now you tell me what one is correct please I am just confused...
This is how I eat on workout days:
2 weetabix skim milk and splenda OR oats with skim milk and splenda
bit later - 4 egg whites with 100g mushrooms and maybee 100g of lentils
& green tea
Workout for about 1 hour
Straight after workout - 2 tbs nesquick choc milkshake 10 oz skim milk and few egg whites, I dont have any Whey or dex yet so this is a substitute, should I leave out the eggs?
about 1 hour after workout - 3 - 4 wholegrain brown bread with a can of tuna
bit later - something like protein with some carbs like lean meat with bread or lentil soup.
bit later - some sort of protein like a chicken breast
How can I make this diet more effective?
I have done allot of research since diet is 80% and workout is only 20% of muscle gain, I have asked many other questions and once these ones are answered I know exactly what to do.
At the moment I am using fit day to track how I eat I am trying to carb cycle a bit but its not going to well because carbs are all over the place my cals stay at about 2400 and fats about 60-70g but my carbs are supposed to be 150g on days off, 250g on moderate days (when I do legs or shoulders maybee) and 250g on days where I do stuff like triceps and chest or biceps and forearms since I want them to look bigger the most.
