Need Lean Bulk help
Ok so heres my story. I'm almost 21, 6 foot tall, 220 pounds. Growing up I was extremely skinny, couldn't gain weight at all. I graduated hs at about 175 pounds, so within a couple years and after my cardio from sports had haulted I managed to bulk up quite a bit via dirty bulking and little to none cardio. Obviously that is eventually gonna lead to increase fat, which is where I'm at now. Mostly fat on my stomach,I'm looking to this naturally considering my age. I need to cut down fat, but I'm not happy with my size, I want to be bigger. I need a diet plan, plus advice on training, training times and cardio frequency/ timing where I can gain muscle and lose fat at the same time. I track my nutrition with a app and also my workouts. Sample day of calorie intake looks like this....
3,900 Calories
365 grams from protein
113 grams from fat
345 grams from protein
I train 5x a week monday thru friday, If anyone has HELPFUL input it would be greatly appreciated. I'm thinking HIIT cardio 3-5 times a week via 30 second all out sprints/biking followed by 30 seconds at a slow pace for 12-15 mins total. My reps are in the 8-12 rep range. I'll be taking the majority of my carbs in the morning and pre workout when my body will use them the best without turning it into fat. I guess the real questions I have are what should my macros look like for a lean bulk, how much of a calorie deficit should I be at on training days vs non training days and when to do HIIT cardio and weight training throughout the day.
- Bookmark
- 0
- 0
CleyonSome good advice below, but I'd add that the type of cardio is important. Try to keep your body from going catabolic, walking, elliptical and bike are the easiest ways to do this. A heart rate monitor is a MUST.
zewix2.. also watch when your taking carbs.
TropicanaJuiceYes my timing of my carbs is gonna be in the morning, and pre and post workout. Also Im gonna be doing HIIT carido for about 12-15 mins. 30 seconds on 30 off. I've read many studies showing how sprinting or HIIT biking can lose fat quicker and retain, if not gain muscle 10 fold over slow steady cardio
fr sent
keep your protein high like it is right now, maybe increase it a tad. for a lean bulk, try tapering your carb and fat intake down towards the end of the day. i knock carbs out of the last meal of the day at least.
Sure is refreshing seeing a young guy take realistic natty advice! Agree on the no late carbs idea
lol yeah im still natty too. when i push my first pin, im going to be confident i made the right decision whenever that may be.
Big high five! I waited til later too.
If you're eating chicken n fish n veggies.....keep that protein high. You'll lose fat. Stairs after lifting. Working out buburns carbs...therefore forcing your body to burn the fat. The human body is lazy and will always burn cheap fuel first.
TropicanaJuiceI really don't wanna go on a strictly cutting diet because I dont wanna lose my size(muscles) but I need to lose fat, and Im not where I wanna be size wise
best thing to do is to write down full meal plans, once u have that down see how your gaining and u can make adjustments from there, also for your height and weight your definitely not eating enough, you might want to try adding peanut butter to all your meals its LOADED with calories but make sure you get the natural type
nvmd, thought u were trying to bulk
Does Test E and Equipoise for 16 weeks sounds like a good plan for you? Lean steady gains. That's what i was doing, but unfortunately i was only able to run this "cycle" for 8 weeks, and had great quality results!
TropicanaJuiceI've never cycled before....only done prohormones which sucked lol. but have been told time and time again to wait till im at least 25, even though the urge is hard to resist
I feel you bro, i did waited until i was 25, i'm a hard real hard gainer, but if is going to be your first one, do it right. Test E 500 mg/week split doses with AI and you should get kick ass results like i did, i went from skinny 147 to 180 in 12 weeks lol.
What did you have left of that 33lbs 3 months later?
29
TropicanaJuiceYup thats what I would do Id keep it real simple. Just not smart to juice right now because of my age, income and future job Im trying to get into. Sucks because Ive been holding off for years now lol
Man if you think about it, at your age your hormones are going crazy left and right, so if you think about it, young people is more than likely used to hormonal changes than older fells which Test levels are going down the hill, in other words i really don't see why some people get mad about a young fella using steroids, but after all is going to be your decision. Just please do not do an "Oral" only cycle, they suck lol
TropicanaJuiceya Ill never do an oral only cycle lol