help and advice
Hi Guys,
This is my first post so please be gentle.Im basically stuck in a rut and need advice.I've been training for approx 8 months but dont have the physique i dreamt of..not even close.
I am 34 years old and 64 kg 5ft9 and approx 13-14% body fat.I eat right ,take about 100 g protein a day and train using the great exercises on this site about 3 times a week and 20-25 min cardio after each workout.My goal is to increase my weight to 68-70 kg and get body fat down to 8-10 percent.
Can anyone make any suggestions how i go about this....if i eat more calories then i burn i will put on weight....how do i put on weight without putting on fat...thats my concern..it took a lot of effort to get my body fat down from 18% to 13%.
Thanks in advance.
Great site jamo as u already prob know..hey do u miss london..its cold and miserable here..give me the sun of LA any day :-))
Gaining mass while lowering
Gaining mass while lowering bodyfat is difficult, but possible.
to do this you will have to gain muscle faster then fat, this way youre bodyfat will lower down.
What might be good to try is this:
Take youre bodystats and find out youre calorie intake for each day.
then use a ratio of 40% protein, 40% carbs and 20% fats in youre diet. This will have you take enough calories to stay on the same weight.
No, since you want to gain weight you need to take more calories then you burn/need, so you will have to increase it a little bit after this these last taken steps. This you will have to do with some protein. Since protein builds muscles and carbs and fats do not..
After you know youre needed amount of calories add another 50-74 grams of protein, this should be enough..
good luck
"OddBall91 - Young bodybuilder, nutrition freak and certified trainer."
"Eat Like A Horse, Train like An Animal, Sleep Like A Baby And Grow Like A Weed"