a question about goals!

[johnboyindahouse]

These are my stats:

135lbs, 5 foot 5, male

think bout 13% bf

I lost a lot of weight over the last 6 months and i was eating too little (only 1200 cals). I know catabolic, but i didn't then! I know i must have lost a lot of muscle! I didn't have the knowledge that i have learnt from here.

I still have love handles and the little pouch under my belly button.

I have decided to start bulking up with 500 cals over my maintenance levels to try to make slow but clean gains. I don't use AS and will only be using creatine.

I was just wondering what weight should i aim for before i start cutting and also how much bf% i will go up when bulking.

If ne1 wants me to post my diet/training regime then i will!

"I can't take this shit no more....... NO MORE!"

[DTD]

Yeah, give us a look at your diet and training...

I would say that the weight you decide to start cutting at is contingent on how large you want to be...At 5'5", your bodyweight won't need to climb near as high as someone of a taller stature to look proportionately thick...But, my friend, thickness is all in the eye of the beholder too...

Lots of guys that are your height look pretty damn large at 200-215, provided they aren't spilling over the seams with bacon...

That brings me to this point, I wouldn't let yourself get too high in the teens for BF: like 15-18% or so...The more flubba bubba you slap on now on the size quest, the smaller you're gonna be after cutting...Don't get me wrong, you NEED to eat to grow, of course, but the mirror should be your best guide for ALL of your goals...The scale can be deceptive, IMO...

[web]

I have the love handles too but I am gaining right now. So, I am doing the yohimburn thing instead of getting all anal about my diet. I'm hoping it'll do the trick. - you may want to get you some I hear it works wonders!

[johnboyindahouse]

quote:

---

Originally posted by DTD:
Yeah, give us a look at your diet and training...

[/quote]

Well here we go:

DIET

Calories Protein
Breakfast 9am
2 eggs 172 14
2 toast 200 9
Porridge 200 10
Creatine drink (dextrose) 40 0

Pre-workout 10am
Creatine drink (dextrose) 40 0

Post workout 11am
Protein drink 212 32

Dinner 12pm
Mexican Chilli 270 15
2 bread 200 9

Snack 3pm
Protein Drink 212 32

Tea 5pm
Chicken 350 56
Potato wedges 150 5

Supper 8pm
Pint of milk 190 19
2 Toast 200 9
2436 210

"I can't take this shit no more....... NO MORE!"

[johnboyindahouse]

TRAINING

Workout 1

Deadlift 3 x 6-8
Military Press 3 x 6-8
Lateral Raises 3 x 6-8
Dumbbell Rows 3 x 6-8
Barbell Curls 3 x 6-8
Incline Dumb Curls 3 x 8-10
Leg Raises 2 x 20
Crunches 2 x 20


Workout 2

Bench Press 3 x 6-8
Decline Flyes 3 x 8-10
Lying Triceps Ext 3 x 6-8
Pushdowns 3 x 8-10
Squats 4 x 6-8
Leg Ext 3 x 8-10
Leg Curls 3 x 8-10
Standing Calf Raises 3 x 8-10
Seated Calf Raises 3 x 8-10


These are to be done as follows

Week1

Monday - WO1
Tuesday - off
Wednesday - WO2
Thursday - off
Friday - WO1
Weekend - off

Week2

Monday - WO2
Tuesday - off
Wednesday - WO1
Thursday - off
Friday - WO2
Weekend - off

and so on...

"I can't take this shit no more....... NO MORE!"

[johnboyindahouse]

By the way i havent bulked up b4 so i was wondering if i gained 10lbs then what % would be fat/muscle would it be 50% each (5lbs fat, 5lbs muscle)?

I know that its genetics and other factors but an average for an average joe!

"I can't take this shit no more....... NO MORE!"

I think diet and training and possibly genetics would make a big difference on what percentage of fat vs muscle gained in a ten pound jump and also water weight.Bumping this up for a more expierienced answer

confusious says :Man who snatches kisses when young, kisses snatches when old

[treny]

don't take this as a flame Bro.. but someone as small as you can't just start eating everything in the house.... and that is what you need to do to gain weight,,, so start slow and bump up your calories slowly.... you'll start to gain weight, don't get mad when it takes longer then you want...

Bloodline Forever In My Heart ~~Rest in peace my friend~~

[quote]Originally posted by johnboyindahouse:
TRAINING

Workout 1

Deadlift 3 x 6-8
Military Press 3 x 6-8
Lateral Raises 3 x 6-8
Dumbbell Rows 3 x 6-8
Barbell Curls 3 x 6-8
Incline Dumb Curls 3 x 8-10
Leg Raises 2 x 20
Crunches 2 x 20


Workout 2

Bench Press 3 x 6-8
Decline Flyes 3 x 8-10
Lying Triceps Ext 3 x 6-8
Pushdowns 3 x 8-10
Squats 4 x 6-8
Leg Ext 3 x 8-10
Leg Curls 3 x 8-10
Standing Calf Raises 3 x 8-10
Seated Calf Raises 3 x 8-10

To maximize size gains I recommend:
Workout 1

Deadlift 5 x 5 (2x warmup 3x Heavy)

Military Press 5 x 5(Same as DL)

Barbell Rows 3 x 6-8(you will be suficiently warmed up-go as heavy as safely possible)

Barbell Curls 4 x 6-8(2x8 progressive warmup 2x6 Heavy sets)

Leg Raises 2 x 20
Crunches 2 x 20 (If you must but don't waste too much time with abs. Mil Press & Deads will do a good job)

Workout 2

Bench Press 5 x 6-8 (2x8 warmup 3x6 heavy)

Squats 2x8 warmup 3x6 heavy)

Chins 3xfailure or Reverse grip pulldowns 3x8

Stiff Leg Deads 4x8(you'll be sufficiently warmedup so 1x8 warm then go 3x8 heavy)

Standing Calf Raises 3 x 8-10

Don't sweat the "shaping" movements yet, heavy poundages decent caloric surplus and SLEEP will make this one a winner.

You English boys are just a little slight of build, but size is attainable, Look at Dorian Yates early photos.

cheers and best of luck

bronc

While you sit here typing and feeling your ass spread, I'm out there somewhere training...bigger...stronger...faster...Polish...b ronc