New Guy with Need of Dietary Help

Training
1

Hey everyone new here, I heard this is the best place to get reviews on your workout and help fixing it or just general workout help. I compete in freestyle bullfighting and cowboy protection so I am not looking to turn into Arnold. But I am trying to get more muscle, I am in good shape now weigh 155 6’ tall don’t know my body fat (its low but I don’t know how low) but I do know my BMI its a 21.

I mostly do calisthenic workouts (Frank Medrano is my main inspiration) but I do core workouts too. Which is mostly a lot of body weight workouts like push ups pull ups and a lot of hanging exercises. My core workouts are bench, squat, dead lifts, military press, power clean and snatch in sets of 3 with 4-6 reps but as much weight as I can handle per set. I also do a lot of plyometrics to keep my agility and endurance up.

I am really requesting help on my diet I need one to help me bulk up and a diet to tone but the toning won’t be done till I hit my goal weight of 175. Any help would be awesome from more you experience lifters.

2

Do your own work. Search this site for “bulk” and “cut,” evaluate the results you get. If you still have questions, post them here.

3

A basic diet template would be to increase your maintenance calories by 300-500 kcals. Maintain that while training hard and heavy. Asses your progress after a couple weeks. I’d you’re not gaining weight like you want to ten increase kcals a bit. If you’re gaining too fast/getting sloppy then the scale back your calorie intake.

Start with 1.5 grams of protien per pound of body weight (assuming you’re not overweight) then add in carbs/fats according to how your body respond.

I respond better to a higher fat/lower carb diet but everyone is different.