opinions???? bulking up but staying lean

midlands19

hey

how can i gain muscle but keep body fat low . i am 20,170cm, 74.5 kg,body fat is 14.6 ,fat mass is 10.6kg
. I want to drop body fat lower to see definition

Daily diet wud be
Breakfast-porriadge or wheetabix
Dinner -potatoes,veg(peas,carrots,brocoli,turnip,coliflower) red meat(steak,beef,ham,bacon)
Tea - sandwich or meat and salad
snacks -nuts,fruit,veg,sandwich cud be the od bar or bag of crisps somedays

Currentaly takeing 3 servings of USN hyperbolic mass (Is there better supp to take )

that is on a good day on ocasions with work away from home etc might eat less which i try not too .
How can i improve on this i dont eat the good stuff(eggs,chicken )

my gym routeine is as follows
Warm up 10 mins high intensity x trainer

m(machine) F(free)
Exercise Reps sets
Leg press m 12 2
Leg extenstionm 12 2
Arm curl f 12 2
tricep dips f Till fail
Chest press m 12 3
shoulder pressm 12 3
Deltoid row m 12 3
Pull ups fail
push ups fail

Heaviest weight on all

Would i be better doing one or two muscle groups eatch day ?
Opinions on diet and also on exercises etc welcome ...

my goal is to gain muscle but have definition (sixpack) Need to put abs into my list aswell


tia

Mellor

Gaining mass and getting BF% to below 10% are really two different goals.

also, on your routine, you really should be doing far more free weights. Currently he only free weights you do are curls (not counting dips)

I'd make the following swaps
Leg press = Barbell squats
Leg extenstion = Deadlifts
Chest press = Bench press
shoulder press = overhead press
Deltoid row = Upright row or variation

midlands19

Mellor wrote: »

Gaining mass and getting BF% to below 10% are really two different goals.

also, on your routine, you really should be doing far more free weights. Currently he only free weights you do are curls (not counting dips)

I'd make the following swaps
Leg press = Barbell squats
Leg extenstion = Deadlifts
Chest press = Bench press
shoulder press = overhead press
Deltoid row = Upright row or variation

Cheers for that i was think the same on the chestpress to bench was also thinking squats (smith machine) to replace the leg press . How about diet ?

squod

midlands19 wrote: »

Cheers for that i was think the same on the chestpress to bench was also thinking squats (smith machine) to replace the leg press . How about diet ?

Using a smith machine for squats is a really bad idea. Best avoided, just use the rack.

SpaceCowb0y

squod wrote: »

Using a smith machine for squats is a really bad idea. Best avoided, just use the rack.

Why do you say that??

Hanley

SpaceCowb0y wrote: »

Why do you say that??

It forces you into a rotten movement pattern.

squod

It can also cause injury! Completely unnatural movement.

midlands19

we only have smithmachine in gym so for squats its ether th cable machine or it . no rack .

squod

Get a refund and head off to pastures new. Very basic equipment like. All the new city council gyms have a few of them.

Hanley

squod wrote: »

Get a refund and head off to pastures new. Very basic equipment like. All the new city council gyms have a few of them.

I'm guessing from their user name that options may be limited...

With no rack, here's a good option, goblet squats:

http://www.youtube.com/watch?v=PKmrXTx6jZs

And another, split squats:

http://www.youtube.com/watch?v=kx-R70au0Ws

midlands19

cheers for them links . How do ye veiw my current food ? And supplement ?

Hanley

midlands19 wrote: »

cheers for them links . How do ye veiw my current food ? And supplement ?

If you REALLY care, figure out how many calories you eat daily and the amount of protein, carbs and fat and come back to me.

You can use fitday.com for it.

midlands19

Hanley wrote: »

If you REALLY care, figure out how many calories you eat daily and the amount of protein, carbs and fat and come back to me.

You can use fitday.com for it.

ok just used fitday and came up with the following resualts provideing that some foods are not on and its hard to guage portion sizes excatly going on today

Breakfast -wheetabix (nothing on it)

Dinner - potatoes,turnip and beef so protein=111.1g carbs=103g fat=46.5 cal=1290

Tea= tunna cheese and brown toast protein=89g carbs =75g fat =81g cal=1396

snacks=peanuts,sandwich protein=59g carbs =49g fat=93g Cal=1222


Total

---

protein =259g
carbs =227g
fat =220g
Calories= 3908
+3 servings of usn hyperbolic mass gainer

boomtown84

so half a cow and a whole tuna fish.....not bad for a days eatin'!:p

Mellor

What portion sizes did you use as they don't look right at all.
Nearly 1400 calories from tuna cheese on toast? I doubt it.
4 chucnky slices of toats, 2 tins of tuna and 100g cheese might get you there, but that an awful lot.

SteelyDanJalapeno

That sandwich hardly had more calories than your dinner!?

theres an option on fitday for grams i think, might be easier to guesstimate then, it doesn't have to be bang on, but your miles off!

Brian?

Hanley wrote: »

I'm guessing from their user name that options may be limited...

With no rack, here's a good option, goblet squats:

http://www.youtube.com/watch?v=PKmrXTx6jZs

And another, split squats:

http://www.youtube.com/watch?v=kx-R70au0Ws

Another option would be a power clean and front squat if you have a bar.

gymsoldier

"3908" calories from food :rolleyes: + 3339 calories (3 servings, 300grm per serving) from HyperBOLL*X mass = 7247 caloires

=> get realistic, and start eating correctly.

The title of the thread is "Bulking up but staying lean"

squod

Tuna is another bad idea. Fresh water fish in those quantities maybe, but tuna? No way. They're like little hoovers. Lord knows what they eat. Convering that much protein would take an awful lot of heavy lifting, sleeping and vit-C + zinc. All I can say is good luck with that.

coach22

wheetabix is in fitday its just spelt weetabix

dario28

squod wrote: »

Tuna is another bad idea. Fresh water fish in those quantities maybe, but tuna? No way. They're like little hoovers. Lord knows what they eat. .

Wrong !

They chase down and eat mackeral and other smaller fish , you thinking of cod maybe, they eat all sorts of gack

SpaceCowb0y

dario28 wrote: »

Wrong !

They chase down and eat mackeral and other smaller fish , you thinking of cod maybe, they eat all sorts of gack

Not wrong, tuna ARE known for swallowing anything which is why too much tuna can sometimes lead to high levels of mercury in the system which is not good!

gymsoldier

dario28 wrote: »

Wrong !

They chase down and eat mackeral and other smaller fish , you thinking of cod maybe, they eat all sorts of gack

Its Mullet you don't want to be eating. They suck the sh!te off the hulls of boats.

gymsoldier

SpaceCowb0y wrote: »

Not wrong, tuna ARE known for swallowing anything which is why too much tuna can sometimes lead to high levels of mercury in the system which is not good!

And anyhow, its Tilapia you want to be eating. Seems its the fish of choice for all pro-bodybuilders.

Brian?

gymsoldier wrote: »

And anyhow, its Tilapia you want to be eating. Seems its the fish of choice for all pro-bodybuilders.

That's because it's cheap in North America. I just got from Canada and it seems to be the cheap fish of choice. It's fairly tastless though.

Mellor

Nope.

Halibut, cod, haddock, and snapper are the all bottom feeders, they'll eat anything. Some bottom feeders feed off decomposing organic matter.

Tuna are pretty high up the food chain. So they only eat pretty decent sized fish. This is the reason they have high levels of mercury. Small fish have almost no mercury, the medium fish that eat these build up a small amount, Tuna and other large fish feed on these medium fish so they have a moderate level. Sharks and very large fish feed on tuna so they have a very high level. But you never hear about it being an issue in sharks as nobody eats it in large amounts.

dario28

SpaceCowb0y wrote: »

Not wrong, tuna ARE known for swallowing anything which is why too much tuna can sometimes lead to high levels of mercury in the system which is not good!

Tuna done eat muck ,

this is how it works

http://en.wikipedia.org/wiki/Mercury_in_fish

HankScorpio1985

So would 1 200g can a day be ok? It's tuna in spring water.

midlands19

ok guys my results are way off so what i best do is gauge what i eat on reg day from the packets . and il post back !!!!