From Dud to Stud? HELP NEEDED!!!

[ohana_shawn]

Hey Guys, Help. I'm 25, living in West Covina, California. I'm working part time at Disneyland and don't make diddly squat at the moment ($500-$1,000/month). Right now I'm totally a puff-ball. I'm 5'5", 180 pounds, 30% bodyfat with not too much muscle underneath (I've been doing high-intensity weight training 3x weekly and boxing 3x weekly and have cut my bodyweight down from 195 and my bodyfat down from 36%). I know how to lean down and do so fairly fast when I get to it, but I want to gain hella muscle.

I work at Circle D Ranch with draft horses. It's real physical, a lot stripping stalls, bucking bails, tugging around big draft horses all day. We have about 30 people in the department, mostly women. Mostly young, available, hot women. I want to be "Wow, that guy's fuckin' hot" rather than "He's nice and squishy like a big soft pillow." I want to friggin' pop out of my Wrangler shirt.

HELP, PLEASE. I'm open to suggestions. I figured I'd go on a growth/bulking phase first. I was looking into German Volume Training (10 sets of 10 reps for each body part) or Russian Volume Training (10 sets of 5 reps but with nearly 1RM weights and no "to failure" crap). As I'm limited on money, I'm going to consume about 3,900 cals/day of a balanced milk mixture (peanut butter, bananas, Benefiber, whole milk, skim milk, canola oil, molasses, and whey protein powder). That's a ratio of 25% calories from protein (about 250 total grams daily), 25% fat (about 110 total grams daily), and 50% carbs (about 450 grams daily). I'm also consuming a good multi vitamin/mineral, taking in a total of 35 grams fiber, and 1 gallon clean water. I do have access to all kinds of free weights, both dumbbells & barbells.

I plan on getting as much rest as possible--sleeping at least 9 hours, and keeping stress and other activities to a minimum. I also have fairly high natural testosterone levels--800ng/dl.

What can I do that will allow me to pack on quality mass, keep my gains, and then cut down to a mean, friggin' lean, ripped-up machine?

Thanks for any suggestion/help/ideas you can offer.

Shawn

 

[kpurohit]

I think that you need to first look into your diet. if you want to reduce fat, I think for a short period of time, u can be on a low carb(really low), high protein,moderate fat. combine your weight training sessions with cardio or do cardio separately for 30-45minutes 3 to 4 times weekly. this should help you rip off but it really takes a lot of dedication. once you decide to do it, stick to it no matter what. first aim at reducing the fat that you are already carrying. don't try to bulk up. hope this has helped u. also include some anti-catabolic supplements such as glutamine, etc when you are trying to achieve what you have already stated.