clean before bulk
Hi guys, some times ago i opened a topic in "Weigth gain" to get advices on how to put on lean muscle but before that i have to drop down my bf, these are my stats:
Heigth 178cm
Weigth 71Kg
BF 19%
My daily intake calories has to be about 2500Cal so i dropped down on my keto diet to 2100Cal, that's it:
Breakfast : 24pro 21cho 33,5fat 481,5Kcal
40gr whole wheat bread
2 eggs 13pro 1,1cho 11fat
30gr mayo 22,5fat
100gr white egg 11pro
or
55/60gr pancetta
snack: 20,5pro 9,5cho 55,9fat 623,1Kcal
60gr peanut butter 18pro 4,2cho 30fat
or
45gr almonds 9,5pro 9,5cho 23,4fat
50gr tuna 11pro 0 2,5fat
or
50gr turkey breast
40gr mayo 30fat
lunch: 27,5pro 0cho 36,6fat 439,4cal
20gr EVO 0 0 20fat
20gr mayo 15fat
150gr chicken breast 27,5 0 1,6fat
or
150gr manzo
14gr EVO
100gr maiale
15gr olio
40gr formaggio
post-wo: 30pro 0cho 0fat 120Kcal
30gr protein
dinner: 30pro 0cho 20,7fat 306,3Kcal
150gr cod 27pro 0 0,7fat
20gr EVO 0 0 20fat
or
150gr tuna + 45gr almonds
or
150gr salmon 30pro 0 19,5fat
Totaling 1970,3Cal
132gr proteins 539,2Cal (27%)
30,5gr carbohydrates 122Cal (6,2%)
146,4gr fats 1317,6Cal (66,8%)
I'd like to reach at least 15% to start bulking, I'm doing something wrong ? Do the chos recharge is useful for my situation ? Any advice is welcome!
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Hi guys, from the 1st of October i want to bulk, avoiding cab except for the recharge day, and reintroducing them will i have a rebound effect ?
Going to be very tough to bulk under that regime. I would rethink your approach.
I explained it in a bad way, my fault, what i mean is switching from the steak and eggs to an high carb, do i have to expect a rebound from the high carbo intake? If yes, incrementing them daily by 25/50gr is a good way ?
The only type of rebound I would expect would be a good one. Your muscles should fill out nicely and strength should increase. No need to incrementally increase your carbs.
Some update: I'm following the steak and eggs diet without problem, except that it's getting me really constipated ! However this week i've tried to working out in the morning and then eat the #1 meal of the day, from monday i'll workout in the evening (after lunch) so i can compare what's better for me.
You've got a lean body mass of less than 130lbs. I really wouldn't worry about your BF at the moment if you're trying to put on muscle. I'd build done muscle mass first then worry about BF when you're considerably heavier. You've got nothing to cut at the moment.
I just want to clean as possible untill september's end and from october i'll follow a bulk plan!
When ever I wanna cut down I just use the steak and eggs diet it simple and it's always worked for me https://boldanddetermined.com/the-old-school-steak-and-eggs-diet-for-fat...
This looks like too simple to be real! I'm really tempted to try it, because i'm tired of all calculations to hit the calories target, this will maintan my mental health.
It's simple but it's not easy you have to still be very disciplined it works for me but I know others who have struggled with it!! The reason I tried it the first time is like you said I got tired of tracking all my micros and such this way you know exactly what your caloric intake is simple but challenging still!! But if it doesn't work for you Makwa is the guy to talk to about getting your diet on par!!
By chos are you referring to carbs?
Have you not been losing any weight?
I am not a fan of keto diet, so if you feel it is not working for you scrap it.
Sorry for the slang language, yes by chos i was referring to carbs, i'm following this diet from 10 days (i went on holidays for a week, and i ate lot of shit, that's what i look like before http://oi67.tinypic.com/v6nspz.jpg). Since i started with the keto i think i've dropped some water and a little bit of fat, but only at the end of the month i'll understand if this diet works.
If it is not working for you, let me know and we can get you rolling with something else.
Thank you bud, you're really kind!