July 22, 2009 at 02:30:50 Jul 22, 2009 @ 02:30
i'm 5'10 210 haha but i got a gut right now. it really depends cause BMI or height/weight really doesn't mean anything. you could be 5'8 280 dexter coleman status
Lurk'in Since 06
ok i'm just under 6'4 and i weigh about 185lbs. im in good shape but id like to bulk a little more while staying lean. i always feel like i look really skinny, but i do have a small/slim frame, especially when considering my height. i take ON whey at appropriate times, also take a multivitamin each day, workout at least 5 days a week (only do cardio about 3) and eat well. if im looking to gain more weight (healthy weight) whats the best thing for me to be doing here? should i be eating specific things, and should i be doing heavy weight w/ less reps or vice versa?
Yeah, heavy weight with less reps. The 'Rest-Pause' technique is great for this.
I'd stop doing cardio 3 days a week, maybe doing 'Spartan Runs' outside once a week.
Eating is going to be the most important part, im not too educated on this but you should be eating 6-7 times a day every 2/3 hours. Your 3 main meals and the rest are small snacks in between.
You should be putting down these #'s daily.
Calories - 3,468
Protien - 151g
Fat - 77g
Carbs - 542g
of course obviously ima work out too
could you help me devise a plan TCP?
so im around 6'3 and 180lbs. Mostly fat but some muscle because I worked out for about a year then stopped for a year. I was wondering if its possible for me to turn most if not all of my fat into muscle in four months, and what steps I should take in order to do this. I really dont have access to a gym or any equipment right now, but Im open to any suggestions.
6'3 180 and "mostly fat"?! GTFO! lol
But with no access to the gym, I'd say do A LOT of calisthenics (pushups,sitsups,pullups,etc..). Also, do some Spartan Runs and HIIT runs to lose all this fat that your body "mostly" consists of.
what the hell is spartan runs??
How to lose fat for noobs:
I originally posted this in the nutrition forum, but it probably belongs here. You only have to follow three simple rules:
- Workout 3 times a week with weights.
- Eat 1g protein / lb lean body mass.
- Reduce calories to lose 1-2 lbs / week.
Success is 100% guaranteed. There's really not much more to it.
A more elaborate guide is posted later in this thread:
Always check if newer versions of the guide have already been posted after that.