Amount of cals/diff diets for goals?

[bilat]

I'm going to do a mini bulk for 2-2.5 months, then I want to cut for the summer then when I get down to 5-8% just maintain--try to gain slowly while not adding fat.

I'm 170bs now, at around 10-12%, I think. (Some ab definition, no lower abs tho). I would like to get up to 180lbs+ on the bulk.

What types of diet should I do for each phase?

I'm new to training and i'm a teen so I should respond to most anything, but what would be optimal?

thanks

 

[bilat]

and my diet is crap now, i barely eat anything so i'll probably gain off anything, right?

 

[gmanlax7]

just eat a lot of protein and good carbs, dont worry about a regiment of the same things. mix it up

lots of
meat
milk
eggs
sweet potatoes
oatmeal
protein shakes
cottage cheese
whole grain breads
tuna

eat eat eat ~!

 

[bilat]

Well I have it excessively, obviously I won't gain lean bodymass and most will probably just be fat... and it'll be a lot of hard work for nothing...
then cutting, i'll just be back where i started..

I think it needs a little planning...

 

[bigbadmadmanD]

at your age you should just eat like god told ya too

if you wanna cut up for summer then play some ball or do cardio a few times a week, but at your age it would be a waste if you underate

dont underestimate the power of peanuts

 

[bilat]

I'm 17, not a little teen... Never want to be huge, but around 190lbs at a low bodyfat %. For now, i'll be happy with 170-180 @ a low bodyfat% tho. I want to cut down to around 5% so I think i'll have to undereat a little..

 

[gmanlax7]

teens is when its easiest to put on muscle, so it would be a waste of the potential to not eat enough at a time when its most beneficial.

put on as much muscle as possible now, i have read too many posts by people who say they wish they hadn't worried so much about staying lean in their teens

 

[casualbb]

10 pounds in 2.5 months? That's a lot. I think if you ate between 3500 and 4000 calories/day, you'd hit that goal. How much would be muscle vs. fat depends upon the ability of your program to build muscle.

Basically just set a protein goal and a calorie goal for each day. Protein...I'd say at least 1g/lb bodyweight.

Let me be correct here... you want to gain 10+ pounds before summer, starting from 10-12% bodyfat and then cut down to 5-6% all before summer? I'll be honest, that sounds more than a little unreasonable.

-casualbb

 

[gmanlax7]

i have some ab definition, but not much in the lower ab department, and definatly wouldnt put myself close to 10%

you can't bulk and get leaner at the same time, so youll have to choose, and weighing 170, you probly dont want to try to cut up

how tall are you ?

 

[bilat]

I'm 6ft. My diet is pretty bad right now, I probably eat anywhere from 1500-2000cals/daily (maybe less), so jumping to 4000 cals will probably just make me gain fat..

I want to gain ~10lbs in 2.5 months, then DURING summer, I want to cut down to ~5% bodyfat. Once I reach that, I just want to maintain/gain slow..... then ill bulk in the winter again.

I thought people could gain 4/lbs/month so in 2.5 months, 10lbs isnt that high is it? Especially considering i'm new, i'm a teen, and I barely eat anything now and still am at 170lbs.

 

[gmanlax7]

dude 170 at 6 feet aint much at all

 

[bilat]

Never said it was.. I don't want to be huge though either, just ripped. I might have different goals than you.

My goal is to gain as much muscle with minimal fat by mid-June. Then i'm gonna cut to 5% or so... Even if I cut at my weight now, I would look a lot better cut so with more muscle, i'll look better.

My goal is 10lbs or more, I dont want to aim low because then I will only get low results. Aim for the stars, hit the moon type of thinking

 

[gmanlax7]

ok but gaining ten quick pounds of muscle would also come with some considerable fat gain for most people

start eating more and sleeping as much as possible and hope it pays off

make sure your eating clean to keep fat gain to a minimum

whats your routine look like

 

[bilat]

Day 1: Chest, Triceps
Day 2: Legs, calves, abs
Day 3: off
Day 4: Shoulders, abs
Day 5: Back, Biceps
Day 6: Rest.
Day 7: Rest.

1 Minute rest between sets for chest/shoulders/back, 1 1/2-2 minutes for legs, 30-45seconds for biceps/triceps, calves and abs 20-30 seconds.

=-Chest/triceps=-
Incline Dumbbell Bench, Flat Barbell Bench, Dumbbell Pullovers, DIPS, lying tricep extension

-=Legs=-
Squats, Stiffleg Deadlifts, Leg curls, Lunges

-=Shoulders=-
Military Press, Arnold Presses, Upright Rows, Front DB raises

-=Calves/Abs=-
Calve Raises
Weighted Crunches, Twist Crunches, Reverse crunches

-=Back/Biceps=-
Palms Away Pullups, Deadlift, One Arm DB Rows, Shrugs
Incline Dumbbell Curls, barbell curls, Hammer Curls


I've heard a lot of newbies--and people who arent newbies can get 1lb LBM/week, so that's 4lbs/month. In ~10 weeks, I think 10lbs is do-able.

 

[gmanlax7]

experienced lifters getting 1 pound of muscle a week is optimum, what all lifters dream off

there was an intense thread about this a little while ago i will try to find it

but if you can pull it off power to you

 

[gmanlax7]

read this thread

http://boards.elitefitness.com/forum/showthread.php?threadid=217036&perpage=20&pagenumber=1

there is some good stuff in there about weight gain concerning fat/lbm gain