Time To Step Up

[sharmabrah]

Hey dudes,

I guess you could still consider me fairly new to the gym - I've been lifting for almost a year now and without a strict diet or proper training program. So I'm twenty, 185CM, 75KG, and 13% body fat. Some really embarrassing statistics considering my height. Not going to lie but I've always been an ectomorph and a skinny build - unfortunate genetics. But I don't want this to stop me from wanting to achieve what I want to achieve. So just to fill you in - I'm not looking for that stocky build or really bulky build, my overall goal would be more of a lean and defined look whilst still being big (my height should come in handy with that). Don't want to sound like a Zyzz fan boy phaggot, but he is the ideal physique I would like. So my aim is to bulk until I hit about 85KG (would be very happy if I reached that) and then cut to about 82KG/83KG or so. I don't really care about being shredded just yet or having well defined abs - but I'd rather not go above 13% or 15% body fat at the very maximum while bulking.

So I was wondering if you guys could set me off on the right track - I am happy to eat the same thing everyday until I understand what other protein sources I can swap around on certain days - it doesn't really bother me. I can eat a lot for my size - even a lot of my friends are surprised at how much I eat but just struggle to put on weight. This will not stop me.

Would you guys be able to tell me how much protein/carbs/fats would be sufficient for me to bulk at my weight? Then I can come back with a revised diet for you guys to critique. I am hoping to have a set diet within the next two weeks - I start back at uni in two or three weeks and want to have everything sorted before then.

Thanks.

[sharmabrah]

Also just like to throw in that my maintenance is around 2900CAL, so have to bump it up to around 3400CAL I'd say. I guess no one wants to help a brother out?

[fatman225]

Hey dudes,

I guess you could still consider me fairly new to the gym - I've been lifting for almost a year now and without a strict diet or proper training program. So I'm twenty, 185CM, 75KG, and 13% body fat. Some really embarrassing statistics considering my height. Not going to lie but I've always been an ectomorph and a skinny build - unfortunate genetics. But I don't want this to stop me from wanting to achieve what I want to achieve. So just to fill you in - I'm not looking for that stocky build or really bulky build, my overall goal would be more of a lean and defined look whilst still being big (my height should come in handy with that). Don't want to sound like a Zyzz fan boy phaggot, but he is the ideal physique I would like. So my aim is to bulk until I hit about 85KG (would be very happy if I reached that) and then cut to about 82KG/83KG or so. I don't really care about being shredded just yet or having well defined abs - but I'd rather not go above 13% or 15% body fat at the very maximum while bulking.

So I was wondering if you guys could set me off on the right track - I am happy to eat the same thing everyday until I understand what other protein sources I can swap around on certain days - it doesn't really bother me. I can eat a lot for my size - even a lot of my friends are surprised at how much I eat but just struggle to put on weight. This will not stop me.

Would you guys be able to tell me how much protein/carbs/fats would be sufficient for me to bulk at my weight? Then I can come back with a revised diet for you guys to critique. I am hoping to have a set diet within the next two weeks - I start back at uni in two or three weeks and want to have everything sorted before then.

Thanks.

I suggest googling "leangains dot com" I cannot type out the link yet, not enough posts (to prevent spammers) also look into eatstopeat - my personal favorite.

I dirty bulked for years, and while I gained a lot of muscle, I also gained a ton of fat, and could likely have gained all the muscle without the fat anyway.

There are a lot of new things on nutrition coming out and sacred cows are getting slain all the time, those two things to look up are at the top of the list of info.

Don't worry about mirin Zyzz physique, its all cool Brah.

One of the things about him one should not emulate is the big hurry he was in. The guy used a ton of stuff he did not need to in order to get his physique, in order to get it as fast as possible, and there are guys who are 100% natural who did that. It took them longer than age 22 to get such a physique, more like until mid 20's to get, but they did it safe and have good health.

[dumb_aas]

Or better yet you could go to the nutrition forum here. Lots of good stuff to learn there and they can help you piece together a good diet that works for you

[kronik420]

just to help you out brah:

http://forums.steroid.com/showthread...nd-sample-diet...
http://forums.steroid.com/showthread...ight-READ-THIS!!!
http://forums.steroid.com/showthread...s-kind-of-diet...