any Advice on lean gains?

[Marc_83]

Hello, bro's

I was going to jump on a cycle, but after reading and getting advice from people on here I decided to wait and go Natural for now. Reason is because I am only 172pounds, 13%fat and 5'9, 29 years old. I believe I can go up to 180pounds before jumping on cycle.

Is it possible to get down to maybe 10 or even 11% BF and get up to around 180pounds naturally in about 4 months? I know you need a surplus or deficit in calories but their has to be a way around lol.

My goal is 10-11%bf 177-180 pounds by January the 9th.

I have been training for over 10 years. But finally know what works best for my body.

My diet:

-1 scoop of whey upon waking up. 130 cal, 26 pro, 6 carb, 5 fat
-breakfast: 3 eggs, 8 egg whites 1 cup of oatmeal: 570 cal, 58 pro, 60 carb, 15 fat,
-2 chicken breast, 1/2 cup of brown rice, broc, 2tbs olive oil: 490 cal, 52 po, 30 carb, 12 fat,
- '' same as above '' : 490 cal, 52 pro, 30 carb, 12 fat
- same as above : 490 cal, 52 pro, 30 carb, 12 fat
- 3 eggs, 2tbs olive oil, green leafs, 3 fishoil pills : 420 cal, 48 pro, 5 carb, 12 fat
- before bed: cottage cheese 0% 4 fish oil : 400 cal, 56 pro, 10 carb, 4 fat

Total: 2990 cal: 344 pro, 171 carb, 72 fat.

Note* On my workout days (M/W/F), my pre workout is my breakfast and at the gym I have a NotricOxide drink. My post workout: 1/3 of oats, 2 scoop whey and a banana.

Also cardio on Tues and Thurs.

Please critique me and see If i'm on a good path.

[RaginCajun]

welcome! this place is full of the best advice in the world, literally! diet looks good IMO, but you may want to research carb cycling or doing a body re-comp. the gurus can help out a little better than i can but for now, do some searching about carb cycling and bulking. and about the leangains, i have been doing the IF (16fast/8eat) since Jan 1 and love it. i am cutting right now but i could see how you could use it to bulk up. its all about hitting your macros and it looks like you have your numbers straight. i want to say that cue-artist is cycling carbs and putting on mass so you may want to search for his thread or check out the IF thread, he may have poseted a sample diet in there.

[Marc_83]

Thanks!

IF lol wow, I could never do that!! I never heard of this... Amazing! It goes against all my personal belief that you need to have consistent meals every 2 to 3 hours. Wow the things you learn! Seems like a good way to lose fat. But again I dont think I have the will power.

Carb cycling seems like a good way! after reading ''405'' cycling report sounds like I could adapt to. I think I might want to bulk a little more then do Carb cycling to get to a lower BF% without losing muscle.

Thanks again Ragincanjun you truly are a productive member! I learn something new today

[RaginCajun]

Thanks!

IF lol wow, I could never do that!! I never heard of this... Amazing! It goes against all my personal belief that you need to have consistent meals every 2 to 3 hours. Wow the things you learn! Seems like a good way to lose fat. But again I dont think I have the will power.

Carb cycling seems like a good way! after reading ''405'' cycling report sounds like I could adapt to. I think I might want to bulk a little more then do Carb cycling to get to a lower BF% without losing muscle.

Thanks again Ragincanjun you truly are a productive member! I learn something new today

i had the same thoughts until i gave it a run. like i said before, i think it was cue artist who is using a carb cycle to bulk. 405's carb cycle is more for cutting. plenty of info around here with real life experiences!

[Marc_83]

Cue artist? Ok I'll check that out!

Thank you!

[Marc_83]

I can't seem to find it.

Do you have a link by any chance?

[RaginCajun]

I can't seem to find it.

Do you have a link by any chance?

cue-artist is a member here. it may be in the ask GB anything thread. can't remember where i saw it at

[Marc_83]

Ok Thanks I appreciate your help ragincajun!

Gbrice, if your reading this I have a lot of respect for your knowledge, I would appreciate if you can give me your 2cents.

Thanks.

[Marc_83]

I weighed myself this morning and I'm down to 170 pounds and my abs were showing more.

I have been following this diet and its over my maintenance Tdee.

Anybody know why I'm losing weight?

[Marc_83]

I weighed myself this morning and I'm still 170pounds but I seem to be more ripped then yesterday (Yesterday I had my abs and cardio day). Is it possible to lose fat and gain muscle naturally at the start of a new regime?