[quote]RootX wrote:
1/ What kind of training are you doing ? bodybuilding routine ? strength training ? what is your experience with lifting ? do you squat heavy, dl heavy, bench heavy a lot or are you a rookie ?
2/ Your maintenance level is at least equal as what you are eating now for bulking.
3/ Shakes are the source of nearly 50% of your protein intake. This is too much. More steak.
4/ you will gain fat during your bulk but you won’t wake up with 20 pds of fresh fat. Relax, watch and adapt, and lift basically with heavy full body lifts.[/quote]
I have to disagree with 3. Try taking in 300+ g protein every day from lean meats. Some days your jaw just needs a break. [/quote]
Sure, but he does not need 300g + right now.
I don’t see the point of a rookie needing to drink so much shakes. With 170 to 200g prots he will be fine and bulk if he lifts seriously, but he needs to add cals…
[quote]RootX wrote:
1/ What kind of training are you doing ? bodybuilding routine ? strength training ? what is your experience with lifting ? do you squat heavy, dl heavy, bench heavy a lot or are you a rookie ?
2/ Your maintenance level is at least equal as what you are eating now for bulking.
3/ Shakes are the source of nearly 50% of your protein intake. This is too much. More steak.
4/ you will gain fat during your bulk but you won’t wake up with 20 pds of fresh fat. Relax, watch and adapt, and lift basically with heavy full body lifts.[/quote]
I have to disagree with 3. Try taking in 300+ g protein every day from lean meats. Some days your jaw just needs a break. [/quote]
Sure, but he does not need 300g + right now.
I don’t see the point of a rookie needing to drink so much shakes. With 170 to 200g prots he will be fine and bulk if he lifts seriously, but he needs to add cals…
[/quote]
You know a great way to add useful cals? Protein shakes!
Question to OP: how many carbs/day were you when you finished your cut?
If you were in fact a “serious fatty” and just finished losing 40lbs, I think 250-320 carbs is a probably too high and could cause a serious rebound. Your insulin sensitivity has most likely improved drastically, sure, but need to increase them in moderation and keep rebound in check.
[quote]RootX wrote:
For OP : from what I see, you are anxious (and it is very much understandable) to become fat again.
You will not, by any mean, bulk heavily without gaining fat. It’s a fact. Being obsessed by fat level is a bulk-killer.
If you want to lean up and gain muscle mass, why not trying something like intermittent fasting / leangains / etc… ?
It worked great on me when I tried to lean up a bit and still gaining a bit of muscle. [/quote]
And to clarify, this is why 18% is too high to be bulking. Start low and that way if you gain some fat you will still be relatively low after a bulk and it will be easy to cut a few lbs to show off your new muscles without extreme, potential muscle wasting dieting.
You’re doing good dude. Just remember the leaner you get, the slower weight loss is. You will no doubt be legitimately lean soon. I can guess what site you came from given the gethin plan and it is good but hang out here for a while, check out article archives, the beginner forum and you will not only find pre-planned diets and info but the why behind the what, which is more valuable long term. You’ve found what works for you to cut, keep it up, you’re almost there.
[quote]CargoCapable wrote:
You’re doing good dude. Just remember the leaner you get, the slower weight loss is. You will no doubt be legitimately lean soon. I can guess what site you came from given the gethin plan and it is good but hang out here for a while, check out article archives, the beginner forum and you will not only find pre-planned diets and info but the why behind the what, which is more valuable long term. You’ve found what works for you to cut, keep it up, you’re almost there.[/quote]
I think I found what works at least. I took my starting measurements and can only hope to keep leaning out. I do have another question though that a guy at my gym put in my head, with doing another 12 weeks of cutting, this time it is:
Day 1: 20 Minutes of Cardio then Leg
Day 2: 20 minutes of Cardio then Chest/Triceps
Day 3: Rest or 30 Minutes of Cardio (I will do cardio)
Day 4: 20 Minutes of Cardio then Back/Biceps
Day 5: 20 minutes of Abs then Shoulders/Calfs
Day 6: Rest or 30 minutes of cardio (probably cardio)
Day 7: Optional Leg training
He said that this plan seems solid but what happens if I lean out before the 12 weeks are up? Since this plan is fairly versatile should I just switch over to bulking or just keep cutting for all 12 weeks?