is this a good work out routine?

C

CRISC

0
okay i decided to bulk up im 23 80kg 185cm with a slim build i have been told i have 9percent bf
i was thinking of doing cardio on monday wensday friday and weight training tuesday and thursday my cardio workout is mostly running and boxing and doing ab work on the cardio days weight training is mostly bench pressing dumbells etc... saturday and sunday off:) now i want to add 20kg to my weight without adding bf is that possible if so any advice on how to do it:confused: my diet is very clean no junk food at all not even softdrinks
hope you guys can help
cheers
by the way im a newbie:eek:
edit(the workouts out will be done at 5:00am):eek:
 
Last edited:
how should i put on 20kgs??
should i do 3 days of weight training and 2 days cardio and swap every 2 weeks
any help would be great:D
 
To add weight you need to go into a calorie surplus of around 500 calories a day. Your BMR (basal metabolic rate) is 1930.6 which when multiplied by your activity level which I think will be 1.55 (moderately active) gives you a maintenance level of 2992 calories a day. To gain weight eat around 3492 calories a day. To look at how I worked this out go to

Now go to and keep a track of everything you eat in a day
 
ccr is correct and has given you some usefull links,the problem is its not an exact way to find out your bmi.

your activity levels, weight,training intensity,can change your bmi from day to day.

IMO start your new activity "i would do 3x a wk fullbody no cardio" weigh yourself before you start,then after 2wks weigh yourself again if you are the same weight add 500cls per day,if you have gained then stay the same untill you stop gaining then when you stop add another 500cals etc.
 
buzz said:
the problem is its not an exact way to find out your bmi.
Click to expand...
I worked out his BMR not BMI, but anyway, it can't be 100% accurate because nothing can but it's accurate enough for me to bet my life on him gaining 1-2lbs of weight every week if he sticks to that figure.

And of course, ups it when he stops gaining ;)

That just reminded me to update my BMR, my calorie level for gaining is now 3841!! That's tough :(
 
You must log in or register to reply here.
Back
Top