Diet Tips Please

[Shades McCool]

Hey all you guys who know what they are talking about I have a pretty good question for you.

I am currently 6' 200 lbs and I am 9-10% Bf and this summer I want to put on 10-15lbs of quality muscle and not touch my BF up at all. I was thinking of really taking in a lot of protien this summer and low carbs and mod healthy fats. What do you think would be the best for everything?

How many g of protien should I get a day? I will supplement with whey and get some from eating. What do you think?

Do I need to get more Carbs or not? Whats the take on that?

I really need a lot of help here. I know there are some diet gurus out there some some help would get some good karma....thanks.

Shades

 

[Shades McCool]

PS I will be lifting heavy 3-4 times a week and doing cardio 3 times a week.

 

[Vageta]

I want to put on 10-15lbs of quality muscle and not touch my BF up at all.

Don't we all ?

Adding 10-15 pounds of LBM without raising bodyfat in just the short time of summer is asking a hell of a lot unless you're getting anabolic assistance. That amount of muscle isn't easy to come by in that short a time naturally as it is, let alone doing it without adding bodyfat. There are some that are happy to get 15 pounds of retainable LBM without putting on fat while using a nice steroid cycle in 12 weeks, so imagine the difficulty in doing it naturally.

I'd say your best bet would be to alternate bulking and cutting cycles in 1-2 week intervals. To gain that much muscle in 3 months naturally would be damn near impossible without putting on some kind of fat along with it. I'm not saying it's impossible but I'm not going to come on here and tell you "go for it man looks good" like others would and pretend it will be easy to do. Low carbing is also not the right method as you need carbs to efficiently build muscle especially in that time frame. When bulking you should actually get more carbs and less fat which is the opposite of most diets these days. In caloric excess fat simply turns to stored bodyfat if it isn't used for energy. At least carbs have a chance to be stored in muscle glycogen and will spare protein.

I'd just concentrate on bulking for 2 weeks, but don't go crazy. Eat clean and get enough quality calories and then go into a mild diet for 1-2 weeks to burn off any fat you may have accumulated. Since you're already lean it may be easy to keep the fat off so you may be able to get away with 2 weeks bulking and only a week cutting. This would be more efficient than attempting both at the same time. Or you may do the Dan Duchaine method and not use time as a factor but instead use bodyfat caliper measurements body temperature. Bulk until you gain 1-2mm on your abs then diet until your temperature drops in the morning(signaling your metabolism is slowing down).

If you plan on using anabolic assistance then simply go maintenance calories with high protein, or even a mild deficit. Something like Fina, Winny, Primo or even Anavar may accomplish this task.