08-20-2012, 08:58 PM
Originally Posted by CELFLEX
I would tweak your diet a lil, lower your carbs around 300-400g and bring your protien up to about 300-400g protien is the building block for muscle not carbs. carbs is energy thats it also converts to fat bad fat. bring your fats up to the 100g range good fats like coconut oil, nuts, PB, things like that.
Note 3000 cal over you daily metobolic rate = 1lb of mass either fat or muscle how ever you choose to make it work.
1g fat = 9g cal
1g carbs = 4g cal
1g protien = 4g cal
you want a balance around
100g fat daily X 9 gives you true cal intake
300-400g carbs X 4 gives you true cal intake
300-400g protien X 4 give you true cal intake
X total from all 3 give you total value for the day
If putting on size is what you want to do you need to keep the cardio to low so do two days of HIT training and 4 day LIT trainging with 1 day off from cardio. You want to keep your body out of the catabolic state this state is what keep alot of ppl from gaining weight cause there body is burning muscle and not fat this is were see ppl loose weight and have loose skin is cause they scarafice what muscle they had and burnt fat to. They could have atchived the same goal with out scarficing muscle and loss more fat in the same time if they kept there protien intake high.
Now as for trainging you want to do a broad range of muscle confusion train for 4 weeks then take 5 days off then train for another 4 week but this time change your routine up totaly. Your body is made up of Fast and slow twitching fibers, red and white muscle fibers, so on and so on to target each you have to do supersets, tripple drop sets, heavy ass weight to high rep training to burst trainging. I can get into this in depth.