Hi I would really like help about CLEAN bulking (great emphasis on CLEAN). I am TOTALLY new to bulking so please help me a bit.
MYSELF AND MY GOALS:
I am currently at 12% BF, 5ft 5" and I weight 147lbs. Im 18yrs old.
my goal-
I am trying to achieve 9-10% BF so as to have a visible six pack.
(this type of goal-
BUT before I need to bulk a bit since people recommended me to do so since 1. I want to be as big as those in the pics (im smaller right now)
2. I was told that cutting with a higher muscle mass is easier
1. ROUTINE HELP:
My previous routine was like this (more of a cutting aimed routine)
Sunday
Cardio (40-45mins)
Monday
Cardio (40-45mins) in the morning, Weights+abs 6-7 hours later
Tuesday
Rest
Wednesday
Weights+abs+cardio (15-20mins)
Thursday
Cardio (40-45mins)
Friday
Rest
Saturday
Weights+abs+cardio (15-20mins)
How do I change this routine like this If I am to bulk and NOT BECOME FAT.
Sunday
cardio 30mins
Monday
FBWO+abs
Tuesday
Rest
Wednesday
FBWO+abs
Thursday
Cardio 30mins
Friday
Rest
Saturday
FBWO +abs
MY DIET:
My calorie maintenance is 2600 cals daily. I have been mostly cutting eating about 2000 cals daily with very few carb intake (20% out of the whole 2000cals).
Now..are these figures right: (after loooking at bodyboulding.com ratios)
I need 3100+ cals daily to bulk (500 cals surplus from 2600)
Out of those 3000 cals I should devote:
at least 147g of protein
441g of carbs
72g of fats
-for how much time do I bulk? (weeks/months)
-are there any specific eating timetables I should see, as in waht to eat for breakfast, snacks,lunch, pre/post workout, and dinner?
- what types of carbs should I eat to bulk? (brown rice, oatmeals,whole wheat brown bread, but i think white pasta is "illegal" no?
any other questions I remember I will post them here..
ps: I dont use protein shakes/supplements right now.
MYSELF AND MY GOALS:
I am currently at 12% BF, 5ft 5" and I weight 147lbs. Im 18yrs old.
my goal-
I am trying to achieve 9-10% BF so as to have a visible six pack.
(this type of goal-
BUT before I need to bulk a bit since people recommended me to do so since 1. I want to be as big as those in the pics (im smaller right now)
2. I was told that cutting with a higher muscle mass is easier
1. ROUTINE HELP:
My previous routine was like this (more of a cutting aimed routine)
Sunday
Cardio (40-45mins)
Monday
Cardio (40-45mins) in the morning, Weights+abs 6-7 hours later
Tuesday
Rest
Wednesday
Weights+abs+cardio (15-20mins)
Thursday
Cardio (40-45mins)
Friday
Rest
Saturday
Weights+abs+cardio (15-20mins)
How do I change this routine like this If I am to bulk and NOT BECOME FAT.
Sunday
cardio 30mins
Monday
FBWO+abs
Tuesday
Rest
Wednesday
FBWO+abs
Thursday
Cardio 30mins
Friday
Rest
Saturday
FBWO +abs
MY DIET:
My calorie maintenance is 2600 cals daily. I have been mostly cutting eating about 2000 cals daily with very few carb intake (20% out of the whole 2000cals).
Now..are these figures right: (after loooking at bodyboulding.com ratios)
I need 3100+ cals daily to bulk (500 cals surplus from 2600)
Out of those 3000 cals I should devote:
at least 147g of protein
441g of carbs
72g of fats
-for how much time do I bulk? (weeks/months)
-are there any specific eating timetables I should see, as in waht to eat for breakfast, snacks,lunch, pre/post workout, and dinner?
- what types of carbs should I eat to bulk? (brown rice, oatmeals,whole wheat brown bread, but i think white pasta is "illegal" no?
any other questions I remember I will post them here..
ps: I dont use protein shakes/supplements right now.
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