Really trying to nail down a solid diet plan (I have all those healthy goods picked out), but I want to clear a few things.
I’m 6’ 178 lbs. with probably 14-15% body fat (could actually be more, only my top 4 abs are visible). My goal is to gain as much muscle mass as possible, while keeping fat levels at bay (I don’t mind some gain obviously). At slightly higher BF levels, I can’t afford to just chunk it out on a 4000 calorie diet to gain the LBM I need.
So, I work out 4 days per week (MTThF) and do HIIT after lifting on my upper days, with slow-rate cardio after on my lower days.
What’s a good ballpark range to start out with and gauge my gains? I haven’t been eating nearly enough, so there is a way to help my metabolism so it doesn’t all go directly to fat storage?
1st thing in the morning, immediately after workout and 2 hours after wokrout.
apart from that no non green veg carbs at all.
eat 20% more than your matainance on workout days. eat matainance on non workouts days.
do 6-8 week clean mass gains like this.
after each 6-8 week period, do a 3-4 cut week period in which you do the above - except : cut ALL carbs except post workout drink, be at 20% below matainance on non workout days and matainance on workout days.
(furthermore i would cut the HIIT down in the 6-8 week periods, and save it for the cut phases - and during the cut phases concentrate on intensity of workouts whilst still maintaning (not neccessarily improving) your numbers.)
Sounds good. That’s what I was thinking. I haven’t been eating that much, so is it going to be bad that my body will suddenly be getting all these calories (Even though I will be working out)?