my plan and some questions

D

Diego1

0
hi, i will start the bulking phase asp, but i don`t know if my plan is apropiate, check it out, then does i need to drink protein shake? (i`m 17 years, 161, bf like 10-13), please tell me if i`m doing wrong with the plan thanks!

i only need to make the snasks.. lol
 
I don't see any details in there......

Eat every 2 to 3 hours and get at least 30grams of protein per meal. The rest should be veggies or fruit.

Eat bread, pasta, rice etc after a weight training session.

Start using olive oil, flax seeds and fish oil caps.
 
ok i only have to make the meals..(very difficult!) but it is ok? i mean the time of meals , and the amount of exercise?? sun and workout the same day??
 
What do you mean by "workout?" Is it gonna be the exact same thing every time?

I would do the cardio on a separate day if possible, if not I would do it immediately after whatever lifting you may be doing - or - space out the cardio and lifting times more. Possibly run earlier in the morning.
 
the workout all days are dif part of the body, 1 day chest and arms, 2 back and bs , and 3 legs , but i want to increase mass , i read a book that you gain 30 pounds of muscle in 12 weeks, the first 10 is just for mass, the last 2 is for fat loss, i have a running race in april ,10 kilometers:rolleyes: (my 1 race..!) so i need to train but i want to gain muscle , so i can bulk and run? does it slow my bulking phase or just bulk during 10 weeks? and then lose fat, beacuse i found a book that said : " How do i gain muscle and fat loss at the same time:
You either have to train and diet to gain muscle or lose fat, you can`t do both"

thanks...
 
Diego said:
the workout all days are dif part of the body, 1 day chest and arms, 2 back and bs , and 3 legs , but i want to increase mass , i read a book that you gain 30 pounds of muscle in 12 weeks, the first 10 is just for mass, the last 2 is for fat loss, i have a running race in april ,10 kilometers:rolleyes: (my 1 race..!) so i need to train but i want to gain muscle , so i can bulk and run? does it slow my bulking phase or just bulk during 10 weeks? and then lose fat, beacuse i found a book that said : " How do i gain muscle and fat loss at the same time:
You either have to train and diet to gain muscle or lose fat, you can`t do both"

thanks...
Click to expand...

I would wait to start the bulking until after the race, it's gonna be difficult, the book is right
 
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