lean bulk

[cbohning]

5'10 175lb 10%
My budy going lean bulk for next 10-12 weeks

my friends maintenance caloric intake is around 2400 given he does a 3 day split w/ weights and no cardio right now.
-His plan is on training days to bump his calories up to 3000 40/40/20 pro/carb/fat
and on non training days 2800 40/20/40 pro/carb/fat
-He will be doing HIIT cardio twice a week 15-20min, 5-10 intervals

-most import. he will be running AAS and will be bumpin cals as needed.
-he doesent want to go more than 500 above maintenance. He is keeping track of cals on fit day so things are dialed
-Most food is whole w/ exception to PWO shake
-does His plan look good good considering he will be running AAS??. Last time he was on bulk from 180 12% he ended up at 205 16%:/. So slow steady is the plan and diet is alot more structured w/ fitday.

- look good or more cals from the start?

 

[cbohning]

exam of macros on off day:
2,747 cals

118.7 fat

158.8 carbs

260.5 pro

exam of macros on training day:
3,121 cals

97.9 fat

300.5 carbs

265.3 pro

he think now that he is starting to do cardio twice to three times a week he will bump cals to 3000 on off and 3200 on training day. In the past when he bumped cals to 3000 off and 3500 on training he was holding too much fat BUT he wasent doing cardio and on AAS

 

[Built]

As long as he eats over maintenance, he'll gain. If he wants to gain slowly, he won't get fat. He won't get very big, but he'll stay lean and with fewer wardrobe changes.

 

[shortstop]

As long as he eats over maintenance, he'll gain. If he wants to gain slowly, he won't get fat. He won't get very big, but he'll stay lean and with fewer wardrobe changes.

this is key. gaining too much weight too fast will but bad weight in the wrong places. when i up my calories to bulk i shoot for 2 lbs a week(roughly) to keep my overall natural lean look. if i keep it consistant for 8 weeks, ill be b/w 10-15 lbs and im guessin half muscle. i do this once a year then cut my carb intake in half and cut sugar completely. the goal is to lose half of the weight gained over another 2 month period. this is donr natty though all before spring cycle. this may not work for everyone, but my body responds very well to this. and i NEED to do this after the holidays cause i start to look a little soft come the 1st of the year

 

[cbohning]

thx built, shortstop!! appreciated the feedback