eat at a 500 caloric surplus, until the scale stops moving keep adding 200 on top when the scale stops moving. Re-evaluate. Ketogenic diet for 2 weeks if gaining too much fat. Carb cycle to reduce minimal fat. Intermitted fasting for lean bulk after fat reduction. Also meal timing is irrelevant and IIFYM is also a good approach.
Complex Carbs - oats, sweet potato, brown rice
High protein - chicken breast, salmon, tuna, tilapia
Healthy fats - advocado, cottage cheese, peanut butter, flaxseed oil
great site for tracking calories
myfitnesspal.com
any workout plan is fine just stick to it and make sure you're progressing. Incorporated the main compound lifts. Deadlifts, Squats, Benchpress, Shoulder press. If you cant do them. Learn them.
Goodluck with your fitness goals for 2012
srussell0018
I read that as intermittent fisting
zyklon-jay
i guess 4000 calories a day its going to be.
Sphere City
dont bulk too fast, u can only gain so much muscle in a given time frame. the rest is going to be fat.
wotyzoid
Eggs in the morning, push ups, pull ups, sit ups and leg lifts.
zyklon-jay
quote:
Originally posted by Sphere City
dont bulk too fast, u can only gain so much muscle in a given time frame. the rest is going to be fat.
not necessarily, i've bulked up quick before. 25lbs of muscle in 3 months is an attainable goal i believe.
Sphere City
if you have been at goal weight before. then yes
Trancelover03591
quote:
Originally posted by MSZ
lol. People who are that fat always make me smile.
So you mean you want to put on 20 pounds of muscle?
zyklon-jay
quote:
Originally posted by Sphere City
if you have been at goal weight before. then yes
i know some will be fat doing it in such a limited time frame, but i'll up my cardio at that point. I just want to get to my goal weight looking decent. The cutting can be later.
like i mentioned before i am king of the yoyo weight. my normal walking around weight should be between 200 and 210 with my frame. It could be more, but i just want to look good not like a roid douche.
Sphere City
roid douche is the way to go ;)
although maintaining a top physique is exhausting and time consuming
zyklon-jay
roid douches get made fun of more than they get laid with their shrunken impotent cocks.
mattymtl
quote:
Originally posted by zyklon-jay
not necessarily, i've bulked up quick before. 25lbs of muscle in 3 months is an attainable goal i believe.
I disagree...10-15 pounds is attainable with hard work. 25 lbs of lean muscle in 3 months is impossible without roids or god-like genetics.
