what was your drug of choice. now that you are in recovery?
this is predominantly a bodybuilding site so of course more mass all over is never really a bad thing… but what are you goals?
In your avi you look like you should be in a P90X commercial or something… if thats your goal physique then you already know how to get there.
I will second what has already been said; you should eat slightly above maintenance calories while get 40+% of your kcals from protein and try to build some muscle. Use your layoff/rebound effect to your advantage and build muscle while losing a little bit of fat (which should be hard to do considering you said you’ve been out of the gym for a year)
Good luck with your goals.
K… well this is August… and after all is said and done…
Age: 34
Height: 5’11
Weight: 191lbs
Lean Weight: ??? - Didn’t test it
BF%: ??? - Didn’t test it
Ok… so I’m 2 lbs lighter… but I figure I’ve gained a good amount of muscle, and leaned up quite a bit…
Thoughts…?
You look good, like you’ve improved. But if I were you I’d just gain. You’d be well served to eat A LOT more than you’re eating. Right now you need to bring up your legs and shoulders the most IMO. But everything needs to get bigger. What’s your diet like? I’m betting that if you spent 6 months eating 4-5,000 kcals a day you’d be a whole lot better.
you do kknow 6 meals a day doesnt boost metabolic rate right its been scientifically proven
Yea… thanks HISS… I agree… and I’m gunna hit up the food HARD this winter… should be great!
good progress, what are the next goals? shed some more insight on how it was done.
Ok… well my TDEE is ~3000 calories… For the first 6 - 8 weeks… I ate around 500 calories MORE then my TDEE… so 3500 in a 50/20/30 split… Worked quite well… the lower carbs kept the fat off, and I enjoyed all the protein… This allowed me to get leaner, and build some mass… I then kept the ratio’s the same… but dropped my calories by 500 a week… for 4 weeks, until I was @ 2000… and kept it there… while training more full body… the week before I took the after shots… I ran the ‘Shredded in 6 days’ thing off this site… and That was what I looked like… So now I’m still around the same BF% and whatever… and my NEW goals are to pack on some beef…
So… I figure I’ll ramp up by 500 calories a week until I reach 4500… I’ll see how things are going… and if I’m growing well… leave it… if not MAYBE ramp it up to 5K even… either way… I’m gunna switch the ratios to 30/40/30 this time… so less protein, more carbs and the same(ish) fat…