Hey. I gain weight real easy, even mass If I start bulking. The only problem is that I tend to gain fat very easily even though i eat clean(Carbs with low GI.). For the moment I’m at 192lb, H: 184cm and a bodyfat around 9-9.5%, so I’m in pretty good shape, but I would like to get down to 6% bf, while not losing any mass. I do morningwalks before breakfast 5 times per day, 1h each. Also 1h in the gym 4 times per week, mon, tue, thu, frid.
My diet for the moment looks like this: Carbs/Protein/Fat: 45/42/13 %
I do back(heavy)-biceps(light)-abs on mon, chest(heavy)-tric(light)-trapz tue, legs-sholders-calves on thu and Arms(triceps then biceps then triceps and so on till I have done 3 for each…heavy)
I though there might be a better program for me as a Easy Gainer, maybe I should work our 6 times per week, or maybe 2 times per day in the gym to get better results faster…)
I have also tried low carb diet, but I tend to get so slow and have no energy at all in the gym, just makes me feel weak going under 150g carbs per day. My diet now: 247g carbs, 252g protein, 34g fat per day.
Do U have any suggestion on a nice program? I read a while ago some program that “movie-stars” were using to get in tip top shape in no time. But I can’t find it.
I can identify with your situation. I can gain fat really quickly. My weight can shoot up 10 lbs in a week easily. Luckily I gain muscle almost as easily so that is a plus. You’ve got to be careful, not saying this is your situation, but big shifts in weight could indicate that you are susceptable to diabetes as you get older. That was the case for me. The only way that I can manage the fat is to do a lot of cardio. I run 3.5 miles a day 6 days a week. I know that’s a lot, but it works for me. Doesn’t seem to hurt my muscle gains either. I stay on a low carb diet at all times because of my diabetes. The running plus the low carb keeps my bodyfat and diabetes in check. I’ve dropped from bf in the 30’s down to 9 to 11%. I still have fluctuations in weight, but not as bad as I did in the past before I took control of my diet. I also eat 5 meals a day to even out my metabolism and blood sugar. I’m real strict about my diet, I can’t throw in cheat days like some can because I just end up spending the next week losing it. Becomes an endless cycle for me, so I’ve got to stay strict at all times. It can be difficult at times, but after a few years of eating like this it’s second nature to me. I hope this helps. T-Mag keeps me inspired.