Gender: Male
Age: 18
Hight: 5 ft 10
Weight: 135lb
I was on a 1200 cal diet and lost allot of muscle and still got some fat so I am skinny fat so I am bulking up this is what my plan is so far:
Workout:
2 days a week because I got told 4 days a week isnt enough rest:
Deadlifts
Squats
Bench press
BB Row
3x10 all and same exercises 2 days a week, I was told these are the best exercises for beginners then move onto more advanced after 6 months or maybe earlier.
Diet:
This is a confusing one because I want a clean bulk, I want to bulk with minimum fat gain but this doesnt mean I want to bulk at a snail's pace, I just want a nice body so I have been told to follow this plan:
Workout days:
160g of protein,
80g of fat, and
153g of carbohydrate,
1,971 calories in total.
2 of the 4 rest days:
160g of protein,
80g of fat, and
81g of carbohydrate,
1,685 calories in total.
2 of the other rest days:
160g of protein,
80g of fat, and
28g of carbohydrate,
1,471 calories in total.
I am carb cycling to keep fat gain to about 2-4% and keep the lean muscle gaining at a nice pace, at first people told me eat giant numbers like 2600 on workout days and 2300 on rest days, so I forced myself to eat like that for a few days but when I saw this Juggernaut said the way I was eating I would gain fat allot faster so I should stick to this plan because I am such a low weight.
Thanks to everyone who has helped me with muscle building so far, especialy:
Vancouver and Juggernaut for designing a diet plan and workout plan.
Age: 18
Hight: 5 ft 10
Weight: 135lb
I was on a 1200 cal diet and lost allot of muscle and still got some fat so I am skinny fat so I am bulking up this is what my plan is so far:
Workout:
2 days a week because I got told 4 days a week isnt enough rest:
Deadlifts
Squats
Bench press
BB Row
3x10 all and same exercises 2 days a week, I was told these are the best exercises for beginners then move onto more advanced after 6 months or maybe earlier.
Diet:
This is a confusing one because I want a clean bulk, I want to bulk with minimum fat gain but this doesnt mean I want to bulk at a snail's pace, I just want a nice body so I have been told to follow this plan:
Workout days:
160g of protein,
80g of fat, and
153g of carbohydrate,
1,971 calories in total.
2 of the 4 rest days:
160g of protein,
80g of fat, and
81g of carbohydrate,
1,685 calories in total.
2 of the other rest days:
160g of protein,
80g of fat, and
28g of carbohydrate,
1,471 calories in total.
I am carb cycling to keep fat gain to about 2-4% and keep the lean muscle gaining at a nice pace, at first people told me eat giant numbers like 2600 on workout days and 2300 on rest days, so I forced myself to eat like that for a few days but when I saw this Juggernaut said the way I was eating I would gain fat allot faster so I should stick to this plan because I am such a low weight.
Thanks to everyone who has helped me with muscle building so far, especialy:
Vancouver and Juggernaut for designing a diet plan and workout plan.
