Shapeing up without losing size

[gettingthere]

Hi guys, recently i have been able to put on a nice bit of size and am hapy with the way training is going.
But now i want to shape my abs and upper body without losing size

Has anybody got a plan i could use to shape up and not lose size

Im 20, 12 stone, 5foot 10inches, i would imagine my bf is 13%

Id be grateful for all replies thank you

[jamyjamjr]

sorry bud, im from america, what's 12 stone????

whats your tdce??

whats your weight??

could you post up a detailed diet with macros??

[gettingthere]

i think im not to sure but i think its around 76-78kg, body fat is around 13-14%

My diet isnt the very best lately, ive been bulking quite a bit without doing abs or cardio. i eat alot of protein and workout out maybe 4 or 5 days a week now.

[gettingthere]

??????

[jamyjamjr]

ur 5'10 and and about 167lbs.. yea, we can work on that diet

So you wanna learn how to Diet?

watch these videos, they'll give you a great idea as to what you diet should look like...

when your done with that, do some math for me..

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9


after all that, post up a new diet for tweaking

[gettingthere]

Ok i worked it out and it still comes to around 2200 calories. Now im putting up a sample of my diet, now im warning you its not good at all, thats why im here really. since im a college student i find it hard to get the time to eat right.

Morning - chicken roll, white roll
Afternoon - maybe banana and apple with syntha 6 protein shake
Late afternoon - matbe just some sort of meat
After training meal - maybe steak or chicken with pasta, protein shake (currently universal weight gain)
Maybe late on i have toast and cheese
My liquid intake isnt great in college but i want that to chage

Now i know my diet maybe shocking and it need more than tweaking but thats why im here, i really want to shape my body properly. Please keep in mind im a college student,

Id be grateful for all the help i get from you

[jfalco]

Just at a glance I can see that you need to eat a lot more.

You should figure out your macros, and then the guys on here will help you fix them.

[jamyjamjr]

Ok i worked it out and it still comes to around 2200 calories. Now im putting up a sample of my diet, now im warning you its not good at all, thats why im here really. since im a college student i find it hard to get the time to eat right.

Morning - chicken roll, white roll
Afternoon - maybe banana and apple with syntha 6 protein shake
Late afternoon - matbe just some sort of meat
After training meal - maybe steak or chicken with pasta, protein shake (currently universal weight gain)
Maybe late on i have toast and cheese
My liquid intake isnt great in college but i want that to chage

Now i know my diet maybe shocking and it need more than tweaking but thats why im here, i really want to shape my body properly. Please keep in mind im a college student,

Id be grateful for all the help i get from you

im guessing you havn't watched the videos yet....

[eatrainrest]

view the videos in the 1st or 2nd sticky, find your BMR and approximately your activity calories, then post a diet. i like to stay at maintenance and use cardio to burn my fat, so i can maintain strength as best i can.