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How do i get Defined muscle "easy"
Old 11-25-2006, 09:30 PM   #1
The Snowman
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I was trying all kind of stuff , and my muscle gets bigger but its not that defined , im not complaining i gain muscle fast but i just want to get it defined!!!!!

Please Help!!!!!!
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Old 11-25-2006, 10:09 PM   #2
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Welcome Snowman, nice avatar!! For more definition you need less fat. This can be achieved through diet, lifting, and cardio.
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Old 11-25-2006, 10:16 PM   #3
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I'm not very good at dieting , maybe i could get some tips from u !!
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Old 11-25-2006, 10:20 PM   #4
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What is your current diet?
 
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Old 11-25-2006, 10:28 PM   #5
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What are your stats (age, height, weight, bf, years training, goals, current routine)?
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Old 11-25-2006, 10:36 PM   #6
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Ok , i dont have any kind of diet , i eat normal food

im 20 , 5foot 10 , 165 pounds, training since 2005 , and i workout 3 - 4 times a week
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Old 11-26-2006, 01:01 AM   #7
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No, NO NO!!!!!!!!! NO. I would scream that all in a high pitch voice if I could. You need to get on a diet, not a regular diet. This is how you can figure out how much macronutrients you need.

Find out how many calories you can eat in a week without putting on weight or losing. For instance, I will use 2000 calories for this equation and your body weight.

Total Calories:2000
Protein requirments: 165 pounds multiplied by one=165 grams of protein

Thats the easist part since its based directly on your weight. now this is how you c calculate the rest.

165 grams of protein multiplied by four(since each gram is 4 calories)= 660 calories
50 grams of fat multplied by nine= 450 calories
223 grams of carbs multiplied by 4= 890 calories

Thats a macronutrient breakdown for a 2000 calorie diet. I suggest keeping fat at 20 percent of your diet. Your carb requirments should depend on your protein requirments. Each protein=4 calories, carb=4 calories, fat=9 calories.

Now, a bulking diet requires that you eat at least 500 calories over your normal amount, this is so that you cleanly gain a pound a week that is mostly muscle.

This should be split up between 5-6 meals. You can do 4 meals including two protein shakes, pre workout and post workout, or a morning shake and just a preworkout shake. If you need anymore details on that stuff just ask.
 
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Old 11-26-2006, 07:44 AM   #8
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You nailed it Thomas. Snowman, keep a journal of everything you eat for a week and see if you gain, lose, or maintain your weight, then adjust accordingly as Thomas described.
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