[quote]BruceLeeFan wrote:
I’m going to improve my diet, I’m aiming at around 2800 calories a day - weight goal 150-160lbs.
About that ^ if I’m still not lifting heavy enough will all the extra calories just turn to fat?
I only have 70kg or so of weights… No benches, squat racks, no gym anywhere near here…
I have 2 dumbbells, a barbell, and a pull up/chin up bar…
Obviously I wont get optimal results out of the lack of equipment but if I will gain more fat then muscle than I would see it being worth me waiting a while longer until I have better equipment.[/quote]
You won’t get fat over night. If you notice too rapid fat gains, adjust your caloric intake accordingly and reevaluate from there.
That being said, you probably will have to accept some fat gain in the process. As the previous poster stated, don’t freak out because of this and keep on doing what you are doing - with the necessary adjustments. This is a long term endeavor. Losing a little extra fat afterwards is not that hard and a matter of weeks.
Your exercise choices will be limited, but you definitely can do weighted pull ups and chins, weighted push ups, floor presses, rows, front and overhead squats, cleans, military and push presses, jerks, snatches, RDLs (will probably be higher rep) along with stuff like curls, shrugs, triceps extensions, db front and side raises, db cleans, snatches and swings, see-saw presses, etc.
If the weight you have access to gets too light for a certain exercise, be creative - more reps, more sets, shorter rest periods, slow negatives, dynamic effort work, circuits, pre- and post- exhaustion, drop sets… maybe not optimal, but not that bad for the time being.