farmboy_id
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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
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
