[Hammo]

hey guys Im 18, and have jst started taking the gym more seriously and im rele hoping to bulk up, without gaining too much bodyfat.

ive heard that it is hard to bulk up and keep lean at the same time, but was jst wondering wot advice u guys could give me

im 5"11, dont take ne supplements yet, jst aiming to eat 6 small, clean meals per day, and hitin each body part once per week (cept for legs i do twice coz its a weak point)

if u guys could get bak to me that'd b great id rele apprecaiate it
pce

[Jez]

good plan, make sure you have protien in each one of the meals. id get a whey protien sup first, to have after your workouts. The idea when bulking is to eat about 2.2g protien per kilo of bodyweight, and eat lots of healthy carbohydrates and some fats to provide plenty of energy for muscle building. to build up your muscles you need to eat quite a lot of food! stick around and you can learn a lot here. whats your weight?

[brianbruening]

SLEEP shoot for 8 hours a night, eat right, and bust your ass in the gym and you will be fine

[Hammo]

ah kk cheers guys rele appreciate it . i weigh about 78kgs, but sporting around 18% bf which i dont like

my aim will b to hit the weights 6 days a week, but incorporate about four 20 minute cardio sessions a week to not exhaust me too much, but keep my metabolism in top gear

thx guys this forum is pretty good, it seems alot more hardcore than bodyspace.com :p

[st.george]

if you want to keep ure bodyfat down id say more like 3 45-60 mins cardio a week... unless u find it easyer to lose bf

i myself find it quite easy to lose it as long as my diet is strict and clean,

good look anyway bro and keep posting for help

[Train4Pain]

You are right though if you mean abs ripped lean and really want to gain. Just take it in stages. Eat a lot and lift heavy. When you want to get lean again cut back some of the food and add more cardio. That works for me.