[FaeLLe]

Hi all,

I am on a 4 week plan to gain some solid muscle mass and lose fat at the same time.

My current stats are as follows - 74 kgs/163.1 lbs (when I wake up) or 76 kgs /167.5 lbs (by night).
My height is 176 cms or 5'9''.
Body Fat % is around 18-21 %.

Over a period of two years I have managed to drop from 105 kgs / 231.4 lbs of pure fat with a 42 inch waist down to my current waist of 34 inches / 86 cm. This was achieved by pure cardio and during a course of which I suffered a substantial amount of muscle loss.

Since the past 6 months I have started strength training and have reached with the help of my personal trainer a state where I am fairly used to most exercises and lift fairly decent.



My next bodybuilding aim is to pack on some serious mass while at the same time cut down on the remaining body fat.

I need some dietary help with this. I am making use of sites like dailyburn.com to help track my intake of proteins, carbs and fats. I would like some help regarding what is the max calories I should consume per day, what is the max grams of carbs and fats I should be taking in? Recommended protein intake / day grams.

My current limits I have defined are,

Calories goal is 1500 to 2000 cals
Fat goal is 40 to 70 g
Protein goal is 128 to 221 g
Carbs goal is 168 to 280 g
Fiber goal is 20 to 35 g
Sodium goal is 1100 to 1500 mg
Cholesterol goal is 150 to 200 mg
Potassium goal is 4000 to 4700 mg


During the next four weeks I am starting a course of Creatine by the use of CellTech and Anator P70 (Ps. I am aware of everyones opinion on this product by being a silent observer of the forum but I have already bought it).

I am also taking Optimum Pro Gainer (60g protein, 28g carbs) as a mid afternoon meal. In the evening between evening snack and dinner I am taking Optimum 100% Whey (24g protein, 3g carbs, 1.5g fat).

Your help and guidance in this matter would be most appreciated.

[Chimera]

You're at 18-21% bodyfat, it would be silly to do a bulk. You will have to cut and during that don't really expect to pack on any mass, mostly to preserve your current mass.

[monkeybiker]

Originally Posted by Chimera

You're at 18-21% bodyfat, it would be silly to do a bulk. You will have to cut and during that don't really expect to pack on any mass, mostly to preserve your current mass.

Depends how his bodyfat was measured. If it was on those bodyfat scales then the figure is meaningless as it is so inaccurate.

[FaeLLe]

Originally Posted by monkeybiker

Depends how his bodyfat was measured. If it was on those bodyfat scales then the figure is meaningless as it is so inaccurate.

Hi,

The BF% was measured by the use of an electronic device in my gym. It asks for vital stats such as height, weight, age and then I have to hold it upgright with both my hands.

Then it displayed my BF% and BMR. Btw my BMR showed up as approx 1800ish.

[mindstar]

do not try to bulk and cut at the same time, it just doesn't work for most folks...

To lose fat you need a calorie deficit, to gain muscle you need a calorie surplus. It just doesn't work.

If I were you, I'd concentrate on a slow cut and use a carb cycling aproach to keep my strength up on lifting days.

Also, I find that macro ratios work differently for different folks. I know guys that can eat 800g of carbs a day and maintain a 6 pack...for me, I do well on way less carbs and higher healthy fats. You need to figure out what is right for you.

[FaeLLe]

Uploading some pictures of mine. Not sure if these will help....... but you guys can try get an estimate of my BF and composition.

[GRAVESY079]

A Bulking Cutting / Cutting Bulk diet is an oxymoron.

To cut you need to restrict calories.
To Bulk you need to add calories.

Cutting can make you look bigger my giving more definition.

Go down before going up.

[Cork]

Ok look.... He is a beginner to the bodybuilding lifestyle. He says is good with exercises and such, I'd place him within his first year of getting serious. With that being said...

It is VERY possible to lose fat and gain muscle at the same time. I've done it and I know other people who have as well. Once you get your diet in check and a good routine, I think it would be very hard for you to do only 1 or the other.

My vote goes to high prot and mid carbs. You say you were pure fat, I'd guess you are an endo. I'm the same way. I've noticed with bulking that I have to be very careful about carb consumption, or else I put on fat incredibly easily. With a moderate level of carbs, it will be enough energy to get you through the day and your workouts, and that's it. That's all you need.

[GRAVESY079]

Originally Posted by Cork

Ok look.... He is a beginner to the bodybuilding lifestyle. He says is good with exercises and such, I'd place him within his first year of getting serious. With that being said...

It is VERY possible to lose fat and gain muscle at the same time. I've done it and I know other people who have as well. Once you get your diet in check and a good routine, I think it would be very hard for you to do only 1 or the other.

My vote goes to high prot and mid carbs. You say you were pure fat, I'd guess you are an endo. I'm the same way. I've noticed with bulking that I have to be very careful about carb consumption, or else I put on fat incredibly easily. With a moderate level of carbs, it will be enough energy to get you through the day and your workouts, and that's it. That's all you need.

Missed that, true newb gains should come no matter what as long as he is taking in healthy foods at the right times and ratio.

Good catch, everyone can stop berating him for the Cut/Bulk.


But if he is a endo at heart, I would focus more to the low end of carbs and keep them more complex then simple. I am an endo and carbs are pretty much my enemy in terms of cutting and fat gain. A carb cycle diet could do him good. Defntly should also look at Layne's article: http://www.bodybuildingdungeon.com/f...mbination.html

[BeFitStayFit]

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