advice needed

foxyboxer

Hi,
I currently weigh 12 stone exactly.25 yrs old. I am 6ft 1 with a bf% of 8.7. I am looking to bulk up with minimum fat gain. used to be 15stone 2 now have loose flabby skin. classic. skinny fat boy :rolleyes:
Current Workout: 3 times per week.
Not much cardio. I more or less work on what isn't sore.
any suggestions on a basic mass gain routine?
goals would be along the lines of brad pitt circa fight club (low bf, extreme definition)

my diet is as follows;
bowl of porridge
2 omega 3 seed crackers with diet cottage cheese
large fruit smoothie
peanut butter and banana bagel
one large chicken breast
cauliflower, broccolli
one protein shake. giving up the booze as this will be a hindrance.
am i getting enough calories to gain mass here or should i be eating more?

cheers

yomchi

foxyboxer wrote:

Hi,
I currently weigh 12 stone exactly.25 yrs old. I am 6ft 1 with a bf% of 8.7. I am looking to bulk up with minimum fat gain. used to be 15stone 2 now have loose flabby skin. classic. skinny fat boy :rolleyes:
Current Workout: 3 times per week.
Not much cardio. I more or less work on what isn't sore.
any suggestions on a basic mass gain routine?
goals would be along the lines of brad pitt circa fight club (low bf, extreme definition)

my diet is as follows;
bowl of porridge
2 omega 3 seed crackers with diet cottage cheese
large fruit smoothie
peanut butter and banana bagel
one large chicken breast
cauliflower, broccolli
one protein shake. giving up the booze as this will be a hindrance.
am i getting enough calories to gain mass here or should i be eating more?

cheers

Hey,
what I found when adding on mass was that your BF will go up naturally as you add in the cals. The idea behind getting bulking is to get big then cut the fat off, leaving you ripped - sounds easier than it is!
Brad Pitt had a really low BF % in that film which made him luck muscley, thing is everyone looks like that under the layers of fat! well kind of, but you get my point.

Regarding your diet, it isn't optimal for adding muscle mass. You will need to add in 1.5g of protein per KG of your body weight and while your bulking up multiply your carb intake by 2 of wht your protein in take is, and don't forget the good fats.
You will need to eat approx 6 meals a day aiming for your protein needs.

In the gym you need to lift big, keep the reps relatively low and aim for failure on the last set of each, and rest rest rest!!

Thats whats worked for me, I added just over 10kgs in 6 and a little weeks.

As some guy called Ronnie Coleman would say - to be big you got eat big and sleep big!

Good luck

foxyboxer

cheers for that!
been reading stuart mcrobert's beyond brawn too, it's a great read. straight to the point. he basically advocates what you've just said. focus on the big compound lifts and rest, rest, rest!

yomchi

can't beat what the pro's say!

Chucky the tree

Come up with a proper workout routine aswell.