body fat

[rabbit229]

i have been training for 10 years on and off i put a bit of fat on over the years and i am back at the gym

i know to bulk i need to eat 4000 cal;s but this will put fat on to
if i eat 2500/3000 cal's a day will i still put bulk on. can body fat convert to cal's to help bulk some muscle

["DIRTY D" SANCHEZ]

What are your stats? Age/weight/height/bf%. Also you will need to get some good fats, mostly protein, and carbs will be in the morning and post workout. There are some pro's in this forum that will help better but not eating any fats can cause you to store fat when it is consumed so i'd watch it. Find you bmr/tdee and then start there. You can calculate it online they're all over just search it. Then when you find the amount of calories to maintain your weight, you will start by dropping that around 500 calories or so and see how that works at first. If i missed anything important the pro's will let us know lol

"dirty d"

[rabbit229]

i am 31 year old, been traing for 10 years on and off i have put on quite a bit of fat over the years and tryed all typs of diets but when i lose the weight it soon creeps back up and i end up putting more fat on. end of the day i am a fat pig who loves food its just the way i am but i really do want to bulk up some more muscle with out putting on more fat.

i am 19stone 9pound

5ft10, chest 53, belly53, biceps17, my legs and arms are muscle as i am a roofer and carry all day up and down ladders. i carry most of my body fat on belly and lats and love handels

food

7am 6egg white 1yolk, 2 holemeal bread, cup of porage, 200ml skimed milk

9am apple, tin tuna, corn cob

12pm 4 brown bread 600g chicken with cup veg

2pm cucumber, celery,toms,

4/5pm 300g turky, 100g paster with mix of veg salad garlic, chilli

7pm bio yog,100g grapes, apple, banana,plum.

10pm 200g cottage cheese. some days i will eat up to 15 egg whites a day

training

day 1 bench press as much as i can lift for 40mins. reps of 8/10 and having 90 second gap between rep

day 2 sqats as much as my back can take because the bar really digs in. reps and gap same 40 min work out

day 3 sholder press put as much on the bar as i can lifed and i lower bar behind my head, gap and rep same 40 min work out

i do this every other day i know its simple but i belive its a good way of putting on bulk, could be wrong?

[wharton]

Bump for stats.

[rabbit229]

Bump for stats.

what dose that mean

[Twist]

food

7am 6egg white 1yolk, 2 holemeal bread, cup of porage, 200ml skimed milk
****ok
9am apple, tin tuna, corn cob
***drop the apple
12pm 4 brown bread 600g chicken with cup veg
***drop the bread
2pm cucumber, celery,toms,
***need protein
4/5pm 300g turky, 100g paster with mix of veg salad garlic, chilli
***whats a paster? this meal is most likely bad for you
7pm bio yog,100g grapes, apple, banana,plum.
***delete this whole meal and make a protein and veggie meal here
10pm 200g cottage cheese. some days i will eat up to 15 egg whites a day
****drop this for boneless skinless chicken breast and veggies.
training

1. put a pic up
2. what is your weight in pounds?
3. you don't want to bulk, trust me
4. you need protein at every meal
5. you need carbs at 3 meals
6. no sugar and only drink water.
7. If you can pick it, hunt it, grow it, eat it. If you can't, toss it. this means no artificial processed crap. try to eat as clean as you can.

[rabbit229]

1. put a pic up
2. what is your weight in pounds?
3. you don't want to bulk, trust me
4. you need protein at every meal
5. you need carbs at 3 meals
6. no sugar and only drink water.
7. If you can pick it, hunt it, grow it, eat it. If you can't, toss it. this means no artificial processed crap. try to eat as clean as you can.

just put one on but cant see it?

[rabbit229]

just put one on but cant see it?

thats the only one i have

[rabbit229]

1. put a pic up
2. what is your weight in pounds?
3. you don't want to bulk, trust me
4. you need protein at every meal
5. you need carbs at 3 meals
6. no sugar and only drink water.
7. If you can pick it, hunt it, grow it, eat it. If you can't, toss it. this means no artificial processed crap. try to eat as clean as you can.

thanks pal.that was ment to say pasta for the 4/5 meal
how the hell you ment to eat all that chicken? and tuna on its own its just not posible?
it must be like 10 chicken breast a day that would cost lots. plus how do i get dry tuna down 3 times a day

how do you do it mate?

[rabbit229]

thanks pal.that was ment to say pasta for the 4/5 meal
how the hell you ment to eat all that chicken? and tuna on its own its just not posible?
it must be like 10 chicken breast a day that would cost lots. plus how do i get dry tuna down 3 times a day

how do you do it mate?

its not posible unless you mix the tuna up with a glass af water. + how do you grow with not many nute's