Realistic Goal?

[Acromion]

My goal is to gain 5 lbs of muscle and lose 10 lbs of fat in 16 weeks.
I am a hardgainer and I have been away from the gym for a few months now, except for Crossfit 2x per week. Crossfit has been very beneficial to my routine. The trainers I am working with have helped me *perfect* my form on all the major multi-joint exercises (squat, deadlift, power clean, ect. . . ) I mean, these guys are OCD about form, and I'm a better athlete because of it.

Here are my stats:

5'10"
170 lbs
16% body fat (measured today using the Bod Pod - very accurate)

Estimated RMR = 1,716 calories per day
Estimated RMR @ Low active - High active = 2600 - 2900 calories per day

Workout Plan:
2 days per week: Crossfit
4 days per week: 12-week bulking plan
(This is available @ ***************** - I can't link to it yet since I'm a noob)

Diet Plan:
2600 - 2800 calories per day
40% carbs = 260g
30% protein = 195g
30% fat = 87g
(This was the nutritional guideline recommended by the 12 week bulking plan. I will be tracking everything I eat on my phone)

If I am not making satisfactory progress 4 weeks into this plan, I will consider doing a PH cycle. If I choose to do so, I would prefer something non-methylated, as I already take two prescription drugs daily: mirtazapine and buproprion, the latter of which is extensively metabolized by the liver.

Is this a realistic goal? Any critique of my plan would be much appreciated.

Thanks,

Acromion

 

[Built]

Recommendations:

Diet - get away from ratios. Think lean-mass targeted doses. Link in my sig for homework 1 goes over this in more detail.

Training: I don't know what your bulking plan is, but you're likely to be shooting yourself in the foot with the addition of crossfit on two extra days on low calories.

You can't bulk and cut at the same time unless a) you're a fat novice or b) you're on gear - and I don't mean a prohormone, I mean gear.

Pick one. If you're over 12% bodyfat, cut first. Maintain for a while there, then bulk. You may be lucky and find you are able to gain two pounds of lean mass per month if you do this.

PS you are not a hardgainer, I guarantee this; what you are is an undereater: your calories are barely higher than mine, and I'm a middle-aged woman who weighs 146 lbs.

 

[Work IN Progress]

Hot middle aged woman

 

[ihateschoolmt]

If you are 16% bodyfat I would cut first down to 10-12% and then bulk up until you are 16% again.

 

[Acromion]

Recommendations:

Diet - get away from ratios. Think lean-mass targeted doses. Link in my sig for homework 1 goes over this in more detail.

Training: I don't know what your bulking plan is, but you're likely to be shooting yourself in the foot with the addition of crossfit on two extra days on low calories.

You can't bulk and cut at the same time unless a) you're a fat novice or b) you're on gear - and I don't mean a prohormone, I mean gear.

Pick one. If you're over 12% bodyfat, cut first. Maintain for a while there, then bulk. You may be lucky and find you are able to gain two pounds of lean mass per month if you do this.

PS you are not a hardgainer, I guarantee this; what you are is an undereater: your calories are barely higher than mine, and I'm a middle-aged woman who weighs 146 lbs.

Thanks for the advice,

I printed out your homework assignment and I will go over it with a fine toothed comb!

Before I go on, I forgot to mention... I just turned 30, I just had my labs done and my cholesterol HDL/LDL ratio is very good, and my TSH level is in normal range. I also take a multivitamin and fish oil, and I plan to cycle back on creatine. I am considering adding T-Boosting supplement, but I'm skeptical of a lot of the stuff out there.

As far as cutting goes, in my experience, when I try to cut, I lose fat and muscle simultaneously. This has happened when I have done cardio with light weight training and cardio solo. I have never been very successful at losing fat only. Perhaps you can recommend a good routine / diet?

That said, if I had to choose at this point between bulking and cutting, I would prefer to bulk. I want to get stronger, and if it means staying at 15% bodyfat for the time being, I can tolerate that. The exercise physiologist gave me the target calorie intake of 2600-2900, depending on my activity level. I take it you suggest bumping this up a little?

Also, I would like to continue Crossfit 2X per week. It is a kickass workout and my cardiovascular endurance has improved significantly. They also help me tweak my form and I feel more confident doing some of the harder multi-joint exercises.

Thanks again,

Acromion

 

[ihateschoolmt]

At 170 pounds I would try eating more like 3500 calories. Bump it up to 300 more if you still aren't gaining weight.

 

[CaptainNapalm]

As a natural lifter, that is you're not using drugs to help, you should forget about your combined goal of gaining muscle and losing fat. Rather it should be revised to a bulking phase and a cutting phase to actually achieve what you're looking for. If I were in your shoes I would do a 12 week bulking phase (cater your training and diet to put on mass not being afraid to pick up some fat along the way) followed by a 6-8 week cutting phase in which your primary goal is to shed fat while trying to maintain as much muscle mass as possible. You will see much better results this way and they will be realistic. As a natural lifter, cycle your goals in this manner to see much better results than combining your goals into one unrealistic one of attempting to pack on muscle while shedding fat.

 

[Built]

^ that.

Acromion, another option here would be to get your diet worked out at maintenance for a bit while you bring up your lifting; you'll likely recompose a little and look good for summer; start CaptainNapalm's suggestion in the fall when the rest of us bulk, too.

Can you describe your planned training? Post a partial link so I can google it and see what you're planning. Meanwhile, please do that homework and then describe a typical day of what you're considering for diet.