Goals

[ICPERFECT]

Hey all - So at the begining of the summer, I was around 220, after working out "almost" everyday (my august has been lazy) - I currently weigh in at 172 - this is due to cardio 2x and no breads / fried foods / junks - mostly water and whole food intakes. I am really proud of myself for achieving this, boy was I out of shape, I scaled down from a 38 to 31 waist. Ok, that I assume was the hard part. Next is to build me some lean muscle. I still have a little guy and my chest is jiggy, so its basically bottom up for me at this phase. I'd like to get some supplements to help boost my muscle growth and shed that hard to get areas of fat - so I need a great routine going - cause now i have all the time in the world. Can some of you offer me some advice? I'd appreciate it. Thanks all for the help then and now.

ICPERFECT

 

[nikkita]

About your workout, your workout should be focused on hypertrophy... low reps and increasing gradually your weights. Intense and heavy! but remember that is only 1/3 to muscle growth other 2/3 are about diet and recovery.
in regarding to bulking, the diet must be different to that of cutting, including more calories... but be careful because it is not adding "any type" of calories...as the ones that junk food may provide. It is about eating clean but more calories.
In this case, get a target weight, then do your calculations to eat for that target weight... additions in your diet may include fruits, low-non fat yogurth, salad dressing, ANPB, etc. About supplementation you could use creatine.