Couple last questions!

[lonelysoldier1988]

Age: 22
Height: 5-10
Weight: 200-202
BF%: 19-20%
Goals: Gain 18-20lbs LBM in 1-1.5 year natural

The Diet

3600 Calories 1440/1440/720
360 360 80



Meal 1 504/46/54/5 7pm

12 egg whites
1 Cup oats
1 Cup Broccoli


Meal 2 710/63/89/10.5 9pm

2 Scoops Whey
1.5 Cup Oats


Meal 3 564/47.5/67.5/6.5 10pm

8oz Chicken
1.5 Cup Brown Rice (.5**108/2.5/22.5/.5) (.25**54/1.25/11.25/.025)
1 Cup Broccoli


Meal 4 524/47.5/67.5/2.25 12am

8oz Tuna
1.5 Cup Brown Rice
1 Cup Broccoli


Meal 5 476/51/45/19.5 3am

6oz Flank
1 Cup Brown Rice
1 Cup Broccoli


Meal 6 380/45/21/17 7am

1.5 cup Cottage Cheese (.5**70/13/5/0)
1/4 Cup Almonds


Meal 7 460/56/13/19 Before sleep

2 Scoops Casien
2 Tbsp Natual Peanut Butter



3618/356/357/79.75

I train M/W/F with 45-60 lifting and 30 LI cardio.

My calculations come out to be I need 3500 calories to maintain at this work compacity, if I add 15% to it would make my intake at 4000.

How I got 3500:

2050x1.55=3177x.10=3500** the 10% is calories needed for digestion.

Ok so I add 15% for growth and it comes to 4000.

Also Its sad but right now I have to walk to work and I work grave which is not a problem im a work horse and it wont effect me. But the walk is 1mile to and from will it effect my growth at all? Ill be walking about 10miles a week.

Thanks guys I know so much more about diet cause of you guys just touching it up and Ill be ready to go.

I also plan on posting some befores and afters so you guys can track my progress.

Thanks!

[baseline_9]

At 20% BF u need to cut weight not gain it

Trust me

[lonelysoldier1988]

rather not dont care how fat I am right now which i really am not that big at all actually.. Rather just bulk and focus on cutting later

[lonelysoldier1988]

I think im going to go with 10% surplus though to gain .4 to .5 lbm a week .. want to get up to 220-225 staying around 18-22% I think that is doable

[Noles12]

If you say you are not that big then you probably arent 20% BF. If you are it is pointless to be bulking right now. You are better of dropping down to a lower BF and working from there. Lean body mass that you want will not come fat free

[baseline_9]

Post pics

[lonelysoldier1988]

i got it measured by dave pucinella the bodybuilder he used an electric caliper.. Like i have love handles but if i suck in I can see my top four

[baseline_9]

Well im not going to help u get any fatter, u will need to find sum1 else who will

Sorry i couldnt have been of more help

[Gucks]

agreed, 20% is to high for ANY bodybuilder, get to at least 12-15% before u start bulking again. u might be stubborn and not want to change ur mind about bulking but the guys here wouldnt suggest it if they didnt think it was best!

if u really want critique on diet, you would need more carbs (about 400g) for bulking. and walking that mile to work isnt gong to kill you! its only a 10min walk, wont affect your gains.

[lonelysoldier1988]

thx about the walk im going to bulk from 20 and take it off later

[gbrice75]

Sorry bro, I agree with everyone else here and can almost PROMISE you won't be happy with the results. It will be that much harder (and longer) of a cut later. I started bulking at 15% and wasn't happy with the end result. 12% would be the highest i'd be before considering a bulk in the future. Keep in mind that at a lower bodyfat, your body will process macronutrients more efficiently with regards to building LBM.

[baseline_9]

thx about the walk im going to bulk from 20 and take it off later

Great

Keep us updated with plenty of pics so that we can monitor fat gain over the period

You are ignorant

You will not find one member on here that will advise u to bulk up at 20%

You will simply look even fatter and a health risk

[gbrice75]

^ ^ ^ x2.

PS - post pics so we can see what your current bodyfat looks like. Maybe it's not as bad as you think.

[Sgt. Hartman]

Also, if you're 20%BF, you obviously don't have a hard-gainer, super lean, fast metabolism type body. At only 160lb LBM a 4k cal diet will make you fat as fukk. I don't know where you got that formula from but you need to throw it out.

Listen to everybody else and cut first.

[Damienm05]

Yeah. Even if you made serious gains at 20% body fat - you would look very similar as they'd largely be hidden. It's simply a matter of looking better and honestly, it's not like it will take any longer to cut first. 6-8 weeks of hard cardio/cutting diet can take you from 20 to as low as 12 but more likely, around 14-15. Better than cutting later with even more fat from this silly bulk misconception you have and losing some of the LBM gains with a similarly hasty approach to cutting. My .02$ as well as everyone else's. Good luck.

[lonelysoldier1988]

[lonelysoldier1988]

there are my pics.. so I cut down to 172-175 like why would I if I will have minimal muscel to show for it=\ I Dont know im strong as hell and Im ready to focus on everything to get this right ive been up in down in life at 22 and im ready now to make something change, i DONT drink or smoke or anything I love fitness and im motivated beyond measure... if u could only imagine, I just have been struggling finding stability and I finally found it now so bring the help on..

[Noles12]

there are my pics.. so I cut down to 172-175 like why would I if I will have minimal muscel to show for it=\ I Dont know im strong as hell and Im ready to focus on everything to get this right ive been up in down in life at 22 and im ready now to make something change, i DONT drink or smoke or anything I love fitness and im motivated beyond measure... if u could only imagine, I just have been struggling finding stability and I finally found it now so bring the help on..

So you would rather be fast and grotesque with nothing to show rather than cut and appearing slightly small.

You have to understand, not one person got big overnight. It takes time and you have that time. You are young. Trust me if you are worried about appearance you will be much better off cutting than bulking

[lonelysoldier1988]

ok so judging by the pics ?

[Noles12]

ok so judging by the pics ?

Not quite 20 but close to around 17-18% and in that case i would cut down about 5% before you consider bulking

[gbrice75]

Not quite 20 but close to around 17-18% and in that case i would cut down about 5% before you consider bulking

Agreed with Noles estimate as well as advice. It's not as bad as you thought but still too high to bulk. You will just get fatter and won't be able to appreciate or see the new gains. Cut down to 12% and you will see changes on a weekly basis.

[Damienm05]

Agreed with the ~17% estimate as well. The thing is man, you have a decent base already - you would look pretty big at 12% especially once seperation between abdominals and pecs occurs. You'll also notice your delts popping as you seem to be carrying some fat in the upper arm which distorts the appearance of being "big"

[lonelysoldier1988]

guys I judge pushed my legs to the limits tonights literally had to sit down for 20min at the gym cause I couldnt walk... People were looking at me saying ****? why is he hurting himself lol u guys are right, im doing what u guys say seriously.. I want to be the best I can be at this and in life im going to make a blog about my journey.. I will have it up the day I start my diet and full blown training.

Thanks guys for putting up with my shit

[lonelysoldier1988]

Could you guys help me with my food intake for the beginning if im going to cut.. I want a deficit of 7k a week, Should My macros look like 50-30-20? Help me with this I know how to structure a diet but just am confused on proper intake cause there are so many freaking conflicting things from multiplying by 10 or 12 to harris benedict formula subtracting 200 I dont know help!

[lonelysoldier1988]

Would I be ok with this: Bodywieght x 10 for days 1,2,3 and refeed day x 12 on day 4?

[baseline_9]

I would simply start at LBM x 15 and work from there on a 40:40:20 split

Keep ur carbs at breakfat ED and around training if u are training that day

Cycle ur carbs up and down dependent on training

Do 6-10 cardio sessions a week starting at 30 mins and working up to 60 eventually

Keep ue diet clean

No dairy
No sugar
No fruit ( except berrys )
No cheating

Train hard

Come back with a diet plan for critique

My diet is posted up in a thread in the remote trainer challeng section if u wanna check it out for ideas on how to lay things out


Good luck

[lonelysoldier1988]

Ok I have togo to work put ill post a an excample so u guys can look at later tonight

[gbrice75]

I would simply start at LBM x 15 and work from there on a 40:40:20 split

Keep ur carbs at breakfat ED and around training if u are training that day

Cycle ur carbs up and down dependent on training

Do 6-10 cardio sessions a week starting at 30 mins and working up to 60 eventually

Keep ue diet clean

No dairy
No sugar
No fruit ( except berrys )
No cheating

Train hard

Come back with a diet plan for critique

My diet is posted up in a thread in the remote trainer challeng section if u wanna check it out for ideas on how to lay things out


Good luck

Perfect advice, perfect starting point. Do all of this and make adjustments as needed.

[Gucks]

i think you should make a new thread for ur cuting diet, u'll get more response that way. read up on all the cutting diets and stickys on here, plenty of info for you!